Wednesday 9/24/19 3G – Endurance Tread – 14 Minute Block 30 Second Push 1 Minute Base 1 Minute Push 1 Minute Base 90 Second Push 1 Minute...

Tuesday 9/24/19 Floor/Rower Block 1 8 - Power Sit-Up With Rotation (Only One Set) 8 - Sumo Squats 8/12/16 - Hip Hinge Tricep Kickbacks...

Monday 9/23/19 2G – Power Tread Block 1 2 Minute Push 1 Minute All Out 90 Second Walking Recovery 1 Minute Push 1 Minute Base 30 Second...

Sunday 9/22/19 2G – Power Floor/Rower Block 1 - 6.5 Minutes 3 Rounds of following 8 - Leg Raise 8 - Toe Reach 16 – Bicycle After 3...

Wednesday 9/20/19 3G – ESP TREAD - Benchmark 12 Minute Run For Distance ROW 400m 10 - Frogger 300m 10 - Frogger 200m 10 - Frogger 100m 10...

Thursday 9/19/19 2G - Power Tread 2 Minute Push 45 Second All Out 1 Minute Walking Recovery 1 Minute Push 45 Second All Out 1 Minute...

Wednesday 9/18/19 3G – Strength Switch Tread Block 1 (6 Minutes) 60 Second Base @ 6% 45 Second Base @ Flat Road 45 Second Base @ 5% 45...

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...

Monday 9/16/19 2G – ESP Partner Workout Block 1 (10 Minutes) Rower Sets the Pace Row 200m Runners @ Push Pace Continue Until Time Called...

Sunday 9/15/19 2G – Power Row/Floor Block 1 8 - Lateral Raise to Front Raise 12 - Alt Reverse Hump Lunges 30 Second Row Repeat Exercises...