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