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Wednesday 7/31/19 Power 3G

Wednesday Power 3G

3.5 Minutes at each station, Switch Day


Tread Blocks 1, 2, and 3

30 Second Push

30 Second Base



30 Second All Out

1 Minute Walking Recovery

30 Second Push

30 Second All Out


Rower Block 1

300m Row

12 Froggers

200m Row

12 Froggers

100m row

12 Froggers

Row for Distance


Block 2 is the same with 10 Froggers


Block 3 is the same with 8  Froggers


Floor


Block 1

10 weighted step ups (bench)

10 rotating squat jumps

Repeat, dropping the squat jumps by 2 each round

Hold a plank until time


Floor Block 2

10 hollow hold chest press

10 pop jacks

Repeat, dropping the pop jacks by 2 each round

Hold a plank until time


Floor Block 3

10 reverse mountain climbers

10 power sit ups with rotation

Repeat, dropping the power sit ups by 2 each round

Hold a plank until time

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