Monday 8/19/19 ESP 3G 500m Row Benchmark

Monday 8/19/19 ESP 3G 500m Row Benchmark

Link to Today's 2G

Block 1 (4 minutes)

Tread

4 Minute Run for Distance

Row

500m Benchmark!!!!

Weight Squats until time is called

Floor

6 Each Side - Reverse Lunge Torso Rotation

6 - Banana Hold Single to Chest Press

Block 2 (7 Minutes)

Tread

2 Minute Push

1 Minute Base

30 Second All Out

1 Minute Walking Recovery

1 Minute Push

1 Minute Base

30 Second All Out

Row

400m Row

20 - Squat Jacks

Repeat Until time is called Decreasing row by 100m and Squat Jacks by 5

Floor

3 Each Side - Reverse Lunge Torso Swing to Front Lunge

12 - Plank Pull Through

12 - TRX - Alligator