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Monday 7/22/19 2G ESP


Run / Row


600m Row (Remember your time)

3 Minute Push

1 Minute All Out


300m Row – (Try to beat your half distance time)

30 Second Push 4%

30 Second Push 6%

30 Second All Out 8%

30 Second Push 6%

30 Second Push 4% 30 Second All Out 0%


150m row - (Try to beat your half distance time)

30 Second All Out


Floor


Block 1 (8 Minutes)

Kneel to Stand with different movements lead by coach

Goblet Lateral Lunge


Block 2 (14 Minutes)

5 Bench Toe Tap – Left Side

10 Bench Cross Over – Left Side

5 Single Leg Bench Jumps – Left Side

Repeat for Right Side

10 Sprinter Sit Ups

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