Saturday 9/7/19 3G – Power
Switch
Tread (All Blocks the Same)
45 Second Push
30 Second Base
45 Second All Out
Walking Recovery
30 Second Push
30 Second Base
30 Second All Out
Row
Block 1
200m Row
12 - Medicine Ball - Squat Jacks
150m Row
12 - Medicine Ball - Squat Jacks
100m Row
12 - Medicine Ball - Squat Jacks
Repeat The 100m And 12 Squat Jack Until Time is Called
Block 2
200m
12 - Switch Jump Lunge
150m
12 - Switch Jump Lunge
100m
12 - Switch Jump Lunge
Repeat 100m Row And 12 - Switch Jump Lunge Until Time is Called
Block 3
100m
12 - Medicine Ball - Squat Jacks
12 - Switch Jump Lunge
100m
12 - Medicine Ball - Squat Jacks
12 - Switch Jump Lunge
Repeat Until Time is Called
Floor
Block 1
4 (Each Side) Squat Clean To Press
12/10/8 - Squat Jack
Block 2
4 – (Each Side) Lunge Hop
12/10/8 – TRX- Bridge Row
Block 3
8 - Pop Jacks
12/10/8 - Sit Up To Rotation
