Subscribe

Stay up to date

Thursday, 7/18/19 3G ESP

Tread


Block 1


2 Minute Push

1 Minute Base

2 Minute Push

30 Second All Out


Block 2


2 Minute Push @ 3%

1 Minute Base

90 second Push @ 4%

1 Minute Walking Recovery

30 second Push @ 5%


Rower (1 Block Only)


Round 1

600m Row

12 x Iso Squat with Medicine Ball Front Press


Round 2

300m Row

12 x Iso Squat with Medicine Ball Front Press

Repeat once


Round 3

150m Row

12 x Iso Squat with Medicine Ball Front Press

Repeat 3 times


Bonus Round

100m Row

12 x Iso Squat with Medicine Ball Front Press


Floor


Block 1

12 x Bicep Curls

12 x Bicycles

12 x Plank with Arm Raise

Repeat until time is called


Block 2

6 x Single-arm Dumbbell Snatch

12 x TRX Rollout

24 x Plank with Leg Lift

Repeat until time is called

15 views0 comments