Friday 23 August ESP 2G Run Row
Block 1
2 Minute Push
90 Second Base
.1 Mile All Out
150m Row
Block 2
2 Minute Push
60 Second Base
.1 Mile All Out
150m Row
Block 3
2 Minute Push
30 Second Base
.1 Mile All Out
150m Row
Block 4
1 Minute Base
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
Floor
Block 1 (18 Minutes)
40 - Bench Hop Over
40 - Running Man
40 - Static Crunch Over Under
10 - Dumbbell – High Row
10 - Plank Jack
10 – Dumbbell - Upright Row
10 - Plank Punch
10 – ISO Hip Bridge Chest Fly
30 - Bench Hop Over
30 - Running Man
30 - Static Crunch Over Under
10 - Dumbbell – High Row
10 - Plank Jack
10 – Dumbbell - Upright Row
10 - Plank Punch
10 – ISO Hip Bridge Chest Fly
20 - Bench Hop Over
20 - Running Man
20 - Static Crunch Over Under
10 - Dumbbell – High Row
10 - Plank Jack
10 – Dumbbell - Upright Row
10 - Plank Punch
10 – ISO Hip Bridge Chest Fly
10 - Bench Hop Over
10 - Running Man
10 - Static Crunch Over Under
10 - Dumbbell – High Row
10 - Plank Jack
10 – Dumbbell - Upright Row
10 - Plank Punch
10 – ISO Hip Bridge Chest Fly
Block 2 (Timed with last Tread Block)
30 Second All Out Row
30 Second Base Row
30 Second All Out Row
30 Second Base Row
30 Second All Out Row
30 Second Base Row
30 Second All Out Row
