Wednesday 10/23/19 – 3G Strength
Treads
Block 1 (6.5 Minutes)
30 Second Push
1 Minute Base @ 1%
30 Second Base @ 3%
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
1 Minute Push @ 1%
30 Second All Out @ 4%
Block 2 (6 Minutes)
30 Second Push
1 Minute Base @ 1%
30 Second Base @ 3%
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Push @ 1%
30 Second All Out @ 4%
Row
Block 1 (6.5 Minutes)
30 Second Push
30 Second All Out 100m Row
16 Froggers
200m Row
16 Froggers
Repeat Until Time is Called- Increase Row by 100m followed with 16 Froggers
Note Row Distance
Block 2 (6 Minutes)
30 Second Push
30 Second All Out
Start at Noted Distance from Block 1
16 Froggers
Repeat Until Time is Called- Decrease Row by 100m followed with 16 Froggers
Floor
Block 1 (6.5 Minutes)
8 - Upright Row
8 - Pullover - Tempo
20 (Total) - Russian Twist
Repeat Until Time is Called
Block 2 (6 Minutes)
8 – TRX - High Row: 8
8 - Hip Hinge Reverse Fly - Tempo
8 (Total) - Bear Step
Repeat Until Time is Called
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