Tuesday 10/8/19 – 2G Strength Run / Row Tread/Row Block 1 1 Min Push .1 Mile Run All Out 100m Row Block 2 1 Min Push @ 2% .1 Mile Run All...

Tuesday 9/17/19 2G – Endurance Run/Row Tread (23 Minute Block) Block 1 .1 Mile All Out 200m Row .3 Mile Push 200m Row .5 Mile Push 200m...

Friday 23 August ESP 2G Run Row Link to Today's 3G Block 1 2 Minute Push 90 Second Base .1 Mile All Out 150m Row Block 2 2 Minute Push...

Friday 8/23/19 3G ESP Link to Today's 2G 3G Run/Row Switch Tread > Rower > Tread Rower > Tread > Rower Tread 2 Minute Push 1 Minute Base...

Wednesday 8/7/19 2G Run/ Row - Follow the Leader

Monday 8/5/19 2G Strength Run/Row Run/Row Block 1 .1 Mile Push at 1% .1 Mile Base at 7% .1 Mile Push at 1% 400 Meter Row Block 2 .1 Mile...

Tuesday 7/30/19 2G Run Row Run / Row – 23 Minutes Tread Block 1 0.5 Mile Push - Note Time Row for Run time Block 2 .25 mile Push - Note...

Treads / Rower Block 1 3 Minute Push 90 Second Base 2 Minute Push 90 Second Base 1 Minute Push 90 Second Base Recovery Block 2 (12 Minute...

Run / Row 600m Row (Remember your time) 3 Minute Push 1 Minute All Out 300m Row – (Try to beat your half distance time) 30 Second Push 4%...

Link to Today's 3G Tread / Rower Block 1 .10 Mile All Out at 2% Incline 12 Jump Squats .10 Mile All Out at 4% Incline 12 Jump Squats .10...