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Saturday, September 28 3G ESP

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

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