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Saturday 9/7/19 3G – Power

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

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