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Wednesday 9/18/19 3G – Strength

Wednesday 9/18/19 3G – Strength

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Tread Block 1 (6 Minutes)

60 Second Base @ 6%

45 Second Base @ Flat Road

45 Second Base @ 5%

45 Second Base @ 6%

45 Second Base @ Flat Road

45 Second Base @ 4%

45 Second Base @ 5%

30 Second All Out @ 6%


Row Block 1 (6 Minutes)

100m

8 – Medicine Ball - Ground To Press

300m

8 – Medicine Ball - Ground To Press

450m

8 – Medicine Ball - Ground To Press

Row For Distance


Floor Block 1 (6 Minutes)

6 – Bench Chest Fly

12 - Chest Press

6 (Each Side) Single Arm Low Row


Tread Block 2 (6 Minutes)

60 Second Base @ 5%

45 Second Base @ Flat Road

45 Second Base @ 4%

45 Second Base @ 5%

45 Second Base @ Flat Road

45 Second Base @ 3%

45 Second Base @ 4%

30 Second All Out @ 5%


Row Block 2 (6 Minutes)

1-Minute Push Row

45 Second Recovery

8 – Medicine Ball - Ground To Press

90-Second Push Row

45-Second Recovery

8 – Medicine Ball - Ground To Press

90-Second Push Row

30-Second All Out Row


Floor Block 2 (6 Minutes)

6 - Deadlifts

12 - Sumo Squat

12 – (Total) Plank Alternating Reach

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