Wednesday 9/24/19 3G – Endurance
Tread – 14 Minute Block
30 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
90 Second Push
1 Minute Base
2 Minute Push
1 Minute Base
3 Minute Push
1 Minute Base
1 Minute All Out
Walking Recovery
Rower – 14 Minute Block
500m Row
Medicine Ball - Squat Front Raise
300m Row
Medicine Ball - Squat Front Raise
100m Row
Medicine Ball - Squat Front Raise
100m Row
Medicine Ball - Squat Front Raise
300m Row
Medicine Ball - Squat Front Raise
500m Row
Floor – 14 Minute Block
Round 1
10 - Dumbbell - Bicep Curl
10/15/20 - Dumbbell - Swing
Round 2
10 - Dumbbell - Scaption
10/15/20 - Dumbbell - Hip Hinge Swing
Round 3
10 - Dumbbell - Alt Reverse Lunge
10/15/20 - Dumbbell – High Row Hip Hinge
