Monday 6/17/19 OTF Workout 2G

Row benchmark - 200m

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Tread

90 second push

90 second base

30 second A0

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Row

200m benchmark

Plank until time is called

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Tread

90 second push

90 second base

30 second AO

90 second walking recovery

90 second push

90 second base

30 second AO

90 second walking recovery

Repeat above but times are 1min push and 1min AO

Repeat again with first set of timings

45 second AO

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Floor

Block 1

5x each reverse lunges with shoulder press

10x reverse hump lunge

10x plank with dumbbells

10x alt s/v sit ups?

100m row

Repeat until time is called

Block 2

10x bench standing up things with alternate toe-taps

10x bench hops

10x power sit ups

Repeat until time is called