Saturday, September 28
3G ESP
Floor
Block 1: (4 rounds)
6/5/4 high band suitcase squat
12 high band hip bridge
12 dumbbell bicep curl
12/10/8/6 jump squat
Block 2:
12 high band bench squat with dumbbell
6 high band squat jack
Tread
Block 1:
3 minute push
1 minute all out
2 minute walking recovery
Block 2: (2% incline)
2.5 minute push
1 minute all out
1 minute walking recovery
Block 3: (3% incline)
2 minute push
1 minute all out
Rower
Block 1:
600 m row
20 medicine ball squats
Block 2:
300 m row
15 medicine ball squat to press
Repeat
Block 3:
100 m row
10 medicine ball power squat to overhead press
Repeat
