Monday 8/19/19 ESP 2G 500m Row Benchmark
3 Rounds Switches - 3 Minute Warm Up, 4 Minute Benchmark Row and 11 Minute Floor/Tread.
Round 1 - 3 Minute Warm Up
Floor
6 Each Side - Standing Hip Opener
6 - Reverse Lunge Torso Rotation
Tread
1 Minute Push
1 Minute Base
1 Minute Push
Round 2 - Benchmark Row! (4 Minutes)
500m Benchmark Row!
Sprinter Sit Ups till time is called
Tread
4 Minute Run for Distance
Round 3 (11 Minute)
Floor
3 Each Side – Dumbbell - Reverse Lunge Torso Swing to Front Lunge
6 - Dumbbell - Hollow Hold Single Arm Close Grip Chest Press
12 - Plank Pull Through
12 - TRX - Alligator
Tread
2 Minute Push
1 Minute Base
30 Second All Out
1 Minute Walking Recovery
90 Second Push
1 Minute Base
30 Second All Out
1 Minute WR
1 Minute Push
1 Minute Base
30 Second All Out
