Monday 8/19/19 ESP 3G 500m Row Benchmark
Block 1 (4 minutes)
Tread
4 Minute Run for Distance
Row
500m Benchmark!!!!
Weight Squats until time is called
Floor
6 Each Side - Reverse Lunge Torso Rotation
6 - Banana Hold Single to Chest Press
Block 2 (7 Minutes)
Tread
2 Minute Push
1 Minute Base
30 Second All Out
1 Minute Walking Recovery
1 Minute Push
1 Minute Base
30 Second All Out
Row
400m Row
20 - Squat Jacks
Repeat Until time is called Decreasing row by 100m and Squat Jacks by 5
Floor
3 Each Side - Reverse Lunge Torso Swing to Front Lunge
12 - Plank Pull Through
12 - TRX - Alligator
