Wednesday 10/9/19 – 3G Power
Tread
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
Block 2
30 Second Push
60 Second Base
30 Second Push
90 Second Base
30 Second Push
30 Second All Out
Block 3
30 Second Push
30 Second All Out
Floor
Block 1 (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
3 Rounds:
10 - Speed Skater
10/8/6 - Dumbbell - Sumo Squat To Upright Row
10 - Low Bench - Plank Jack
Row
Block 1
250m
12 Jump Lunges
200m
10 Jump Lunges
150m
8 Jump Lunges
100m
6 Jump Lunges
100m
2 Jump Lunges
150m
4 Jump Lunges
200m
6 Jump Lunges
250m
8 Jump Lunges
Row For Distance Until time is Called
Block 2 (Timed with Treads)
30 Second Push
30 All Out
