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Friday 8/23/19 3G ESP

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

0.1 Mile All Out

Walking Recovery at 10% Incline Until Time is Called


Rower

200m

10 - Squat Jack

150m

10 - Squat Jack

100m

10 - Squat Jack

Repeat Until Time is Called


Floor

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


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


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 - 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

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