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Wednesday 10/23/19 – 3G Strength

Wednesday 10/23/19 – 3G Strength


Treads

Block 1 (6.5 Minutes)

30 Second Push

1 Minute Base @ 1%

30 Second Base @ 3%

30 Second Base @ 4%

30 Second Base @ 5%

30 Second Base @ 6%

1 Minute Push @ 1%

30 Second All Out @ 4%


Block 2 (6 Minutes)

30 Second Push

1 Minute Base @ 1%

30 Second Base @ 3%

30 Second Base @ 4%

30 Second Base @ 5%

30 Second Base @ 6%

30 Second Push @ 1%

30 Second All Out @ 4%


Row

Block 1 (6.5 Minutes)

30 Second Push

30 Second All Out 100m Row

16 Froggers

200m Row

16 Froggers

Repeat Until Time is Called- Increase Row by 100m followed with 16 Froggers

Note Row Distance


Block 2 (6 Minutes)

30 Second Push

30 Second All Out

Start at Noted Distance from Block 1

16 Froggers

Repeat Until Time is Called- Decrease Row by 100m followed with 16 Froggers


Floor

Block 1 (6.5 Minutes)

8 - Upright Row

8 - Pullover - Tempo

20 (Total) - Russian Twist

Repeat Until Time is Called

Block 2 (6 Minutes)

8 – TRX - High Row: 8

8 - Hip Hinge Reverse Fly - Tempo

8 (Total) - Bear Step

Repeat Until Time is Called

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