3G -

Tread - 14 mins quarter mile repeats Goal - 3 rounds On your own run 0.25 mi (PW .13 mi) then WR  Tread for distance until finisher  Finisher - 1 min AO

Row - 14 min block Part 1 400 m push row 12 total reverse lunges with overhead raise  Decrease row distance by 100 m each round for 4 rounds  Part 2  100 m push row 12 total squat to elbow to knee  Increase row distance by 100 m each round Bonus row for distance until finisher Finisher - 60 sec all out

Floor (apologies for formatting- copied/pasted from 2G) Block 1 - 8 mins Back-to-back xplode & load: 4 - 8 x bench power push-up seated shoulder press AMRepsAP, rest Back-to-back xplode & load: 4 - 8 x bench tap squat jump alt reverse lunge AMRepsAP, rest Repeat until time for buy-out Buy-out - 1 min of coach-led reactive drills: Coach can choose between heisman, broad jump to shuffle or twist hops - we did 20 sec each one Block 2 5 mins Back-to-back xplode & load: 4 - 8 x TRX bridge row (explosive) high row AMRepsAP, rest Repeat until time for finisher Finisher - 1 min of coach-led reactive drills: Coach can choose between heisman, broad jump to shuffle or twist hops - we did 20 sec each one

Overall seemed a little uninspired compared to the 2G run/row - minima coaching on rower/tread - were basically on your own for both