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Wednesday 9/24/19 3G – Endurance

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

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