Wednesday 9/18/19 3G – Strength
Switch
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
