Monday 10/21/19 – 2G ESP Run/Row
Tread
Block 1 - 7 Minutes
.1 Mile All Out
100m Row
.15 Mile Push
150m Row
.2 Mile Push
200m Row
Run For Distance Until Time is Called
​
Block 2 - 6 Minutes
90 Second Push @ 5%
60 Second Base @ 1%
60 Second Push @ 6%
60 Second Base @ 1%
30 Second Push @ 7%
2 Minute Base @ 1%
​
Block 3 - 7 Minutes
.1 Mile All Out
100m Row
.15 Mile Push
150m Row
.2 Mile Push
200m Row
Run For Distance Until Time is Called
​
Floor
Block 1 - 7 Minutes
6 (Each Side) - Lateral Lunge Into Suitcase Squat
12 - Jump Lunge
6 (Each Side) - S/A Hip Hinge With Low Row
​
Floor Bock 2 - 8 Minutes
3 (Each Side) - Swing Lunge With Twist
6 (Each Side) - Balanced Bicep Curl
12 - Plank To Spiderman
12 - Power Sit Up With Twist
​
Floor Block 3 - 4.5 Minutes
12 - Reverse Lunge To Scaption
12 - Plank Low Row
