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Friday 11/8/19 – 3G ESP

Tread

Block 1 – 9 Minutes

30 Second Push

30 Second Base

30 Second Push

30 Second Base

30 Second Push

30 Second Base

1 Minute Base @ 5%

1 Minute Base

1 Minute Base @ 6%

1 Minute Base

2 Minute Run For Distance


Block 2 - 3 Minutes

30 Second Push

30 Second Base

30 Second Push

30 Second Base

30 Second Push

30 Second All Out



Rower

Block 1 – 9 Minutes

1.5 Minute Row For Distance – Note Distance

12 - Medicine Ball - Alternating Lunge To Torso Rotation

Repeat Until Time Is Called Decrease Distance by 100m


Block 2 – 3 Minutes

30 Second Push

30 Second Base

30 Second Push

30 Second Base

30 Second Push

30 Second All Out



Floor

Block 1 - 9 Minutes

12 - Hip Hinge Swing

12 Total - Speed Skater Lunge

6 Each - Half Kneeling S/A Shoulder Press To Overhead Hold

6 - Deadlift


Block 2 – 3 Minutes

12 Total - Plank Pull Through

12 - Hip Bridge

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