Wednesday 11/6/19 – 3G Strength
Switch
Block 1
Tread - Block 1
90 Second Push
60 Second Base
60 Second Push
60 Second Base
30 Second Push
30 Second Base
30 Second All Out
Row - Block 1
100m Row
10 – Medicine Ball - Squat Side Swings
Repeat Until Time Is Called – Increasing Row By 100m Each Time
Note Distance For Block 2
Floor - Block 1
3 Sets Of 5 - Dumbbell - Chest Press – Tempo
10 - Dumbbell – Front Loaded Reverse Lunge
10 - Dumbbell - Pike
Block 2
Tread - Block 2
90 Second Push @ 6%
60 Second Base
60 Second Push @ 7%
60 Second Base
30 Second Push @ 8%
30 Second Base
30 Second All Out @ 9%
Row - Block 2
Start At The Same Distance From Block 1
10 – Medicine Ball – Squat To Chest Press
Repeat Until Time Is Called – Decreasing Row By 100m Each Time
Floor - Block 2
3 Sets Of 5 – Dumbbell - Globet Squat
10 - Close Grip Chest Press
10 - Plank To Alt Rotation
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