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Wednesday 10/9/19 – 2G Power

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Block 1

30 Second Push

30 Second Base

30 Second Push

60 Second Base

30 Second Push

90 Second Base

30 Second Push

30 Second All Out

2 Minute Walking Recovery


Block 2

30 Second Push

60 Second Base

30 Second Push

90 Second Base

30 Second Push

30 Second All Out

2 Minute Walking Recovery


Block 3

30 Second Push

90 Second Base

30 Second Push

30 Second All Out

2 Minute Walking Recovery


Block 4

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

1 Minute Walking Recovery


Row/Floor


Block 1

Row

200m Row

10 - Alt Jumping Lunge

150m Row

8 - Alt Jumping Lunge

100m Row

6 - Alt Jumping Lunge


Floor (3 Rounds)

6 (Each Side) - Dumbbell - Low Bench - S/A Step Down With Reverse Lunge

10/8/6 - Low Bench - Squat Jack

10 - Low Bench - Alt Plank In And Out


Block 2 (3 Rounds of Floor then move to Rowers)


Floor

10 - Speed Skater

10/8/6 - Dumbbell - Sumo Squat To Upright Row

10 - Low Bench - Plank Jack


Row

200m Row

10 - Alt Jumping Lunge

150m Row

8 - Alt Jumping Lunge

100m Row

6 - Alt Jumping Lunge

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