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Monday 8/19/19 ESP 2G 500m Row Benchmark!

Monday 8/19/19 ESP 2G 500m Row Benchmark


Link to Todays 3G


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

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