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Monday 9/9/19 3G – Endurance

Monday 9/9/19 3G – Endurance


Not a Switch


Tread


Block 1

90 Second Push

90 Second Base

90 Second Push

90 Second Base

90 Second Push

90 Second Base

30 Second All Out

Walking Recovery


Block 2

90 Second Push

90 Second Base

90 Second Push

90 Second Base

90 Second Push

90 Second Base

30 Second All Out

Walking Recovery



Row (Timed with Tread)


Block 1

3 Minute Row for Distance – Note Distance

12 Medicine Ball Lunge with Rotation

Row - Reduce Previous Distance by 200m

12 Medicine Ball Lunge with Rotation


Repeat Until Time Is Called - Reducing Previous Distance by 200m

1 Minute Break


Block 2

Row (Matching Tread Intervals)

90 Second Push

90 Second Base

90 Second Push

90 Second Base

90 Second Push

90 Second Base

30 Second All Out


Floor

BOSU/Dumbbell - Goblet Lunge

Dumbbell - Swing Lunges

BOSU - Alt V Sit Up

Dumbbell - Lateral Lunge to Bicep Curl

BOSU/Dumbbell - Crunches

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