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Sunday 9/22/19 2G – Power

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%

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