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Monday 10/21/19 – 2G ESP Run/Row

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

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