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Wednesday 11/13/19 – 3G Power

Wednesday 11/13/19 – 2G Power


TREADMILL

Block 1

1 Minute Push

1 Minute All Out

1 Minute Walking Recovery

1 Minute Push

45 Second All Out

1 Minute Walking Recovery

1 Minute Push

30 Second All Out

1 Minute Walking Recovery


Block 2

1 Minute Push

30 Second All Out

1 Minute Walking Recovery

45 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second Push

30 Second All Out

1 Minute Walking Recovery



ROWER

Block 1

300m Row

15 Jump Squats

ISO Hold

250m Row

15 Jump Squats

ISO Hold

200m Row

15 Jump Squats

ISO Hold

Block 2

200m Row

15 Jump Squats

ISO Hold

150m Row

15 Jump Squats

ISO Hold

100m Row

15 Jump Squats

ISO Hold



Floor

Block 1

6 - Bench Power Push-Up

10 - Hip Hinge High Row

Repeat The Two Exercises Above

6 - Knee To Elbow Push-Up

20 - Speed Skater Lunge

Repeat The Two Exercises Above

6 - Child’s Pose Push-Up

10 - Sumo Squat To High Row

Repeat The Two Exercises Above

Block 2

Same As Block 1

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