Sunday 9/22/19 2G – Power
Floor/Rower
Block 1 - 6.5 Minutes
3 Rounds of following
8 - Leg Raise
8 - Toe Reach
16 – Bicycle
After 3 Rounds, do the following until time is called.
8 - Dumbbell - Front Squat
8 - Dumbbell - Shoulder Press
8 - Dumbbell - Hip Hinge Low Row
Block 2 - 5.5 Minutes
2 Rounds of following
8 - Leg Raise
8 - Toe Reach
16 – Bicycle
After 2 Rounds, do the following until time is called.
8 - Dumbbell - Front Squat
8 - Dumbbell - Shoulder Press
8 - Dumbbell - Hip Hinge Low Row
Block 3 - 4.5 Minutes
1 Round of following
8 - Leg Raise
8 - Toe Reach
16 – Bicycle
After 1 Round, do the following until time is called.
8 - Dumbbell - Front Squat
8 - Dumbbell - Shoulder Press
8 - Dumbbell - Hip Hinge Low Row
Block 4 – 3 Minutes
1 Minute Row For Distance
1 Minute Rest
1 Minute All Out Row
Tread
Block 1
3 Minute Push
1 Minute Base
1 Minute Push
1 Minute All Out @ 3%
Block 2
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute All Out @ 4%
Block 3
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute All Out @ 5%
Block 4
1 Minute All Out @ 6%
1 Minute Walking Recovery
1 Minute All Out @ 7%
