Thursday 10/3/19 3G – Endurance
Tread
Block 1
1 Minute Push
1 Minute Base
90 Second Push
1 Minute Base
2 Minute Push
90 Second Base
30 Second All Out
30 Second Walking Recovery
Block 2
0.1 Mile All Out
30 Second Walking Recovery (Time It Yourself)
0.2 Mile Push
30 Second Walking Recovery
Increase By 0.1 Mile Followed By 30 Second Walking Recovery, Repeat Until Time Called
Row
100m
12 – Medicine Ball - Reverse Lunge with Rotation (Link to Exercise Tips)
200m
12 – Medicine Ball - Reverse Lunge with Rotation
300m
12 – Medicine Ball - Reverse Lunge with Rotation
400m
12 – Medicine Ball - Reverse Lunge with Rotation
400m
12 – Medicine Ball - Reverse Lunge with Rotation
300m
12 – Medicine Ball - Reverse Lunge with Rotation
200m
12 – Medicine Ball - Reverse Lunge with Rotation
100m
12 – Medicine Ball - Reverse Lunge with Rotation
Floor
Block 1
12 - Dumbbell - Goblet Side Lunge (Link to Exercise Tips)
12 - Dumbbell - Step Up
12 - Dumbbell - Lateral Step Up
Repeat Three Times
Block 2
12 - Dumbbell - Renegade Row (Link to Exercise Tips)
12 - Dumbbell - Crunch
12 - Alt Sprinter Sit-Up
Repeat Three Times
