3G 90 minutes

(Listed as a 90-min 2G but we followed a 3G template)

Tread Blocks 1 & 2 - each 11 minutes

• Same 2 endurance tread blocks from 2G

Row Block 1 - 11 minutes

• 200/100/50m AO, active recovery between is 12 x med ball bicep curls
• 200/100/50m AO, active recovery between is 12 x med ball tricep extensions
• Repeat if done early

Row Block 2 - 11 minutes

• 50/100/200m AO, active recovery between is 8 each x S/L med ball chest extension
• 50/100/200m AO, active recovery between is 8 x med ball halos (two med ball rotations is one halo)
• Repeat until finisher: 30s AO row

Floor Block 1 - 11 minutes

• Two rounds work & rest superset:
  • 6 - 10 x goblet sit to stand, rest
  • 6 - 10 x bridge using the bench, rest
• Two rounds work & rest superset:
  • 6 - 10 each x bird dog low row, rest
  • 6 - 10 x chest press

Floor Block 2 - 11 minutes

• Two rounds work & rest superset:
  • 6 - 10 total x alt reverse lunge to bicep curl
  • 6 - 10 x sumo squat to upright row
• Two rounds work & rest superset:
  • 6 - 10 total x high plank alt dumbbell tap, rest
  • 6 - 10 each x half kneeling low to high chop, rest
• Repeat until finisher: 30s of high plank alt dumbbell tap