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Thursday 8/8/19 ESP 3G 200 M Benchmark

Thursday 8/8/19 ESP 3G 200 M Benchmark


Grab Your Rower Cards First!


Tread


Block 1

90 Second Push

1 Minute Base

30 Second All Out


Block 2

90 Second Push

1 Minute Base

30 Second All Out


Block 3

90 Second Push

1 Minute Base

60 Second All Out


Row


Block 1

200m Benchmark Row

Squats until time is called


Block 2

100m Row

10 Squat Jacks.

Repeat reducing Squat Jacks by 2.


Block 3

100m Row

10 – (5 each side) Lunge Jacks

Repeat reducing Lunge Jacks by 1 each side.


Floor


Block 1

Ab-Dolly - Tuck to Elbows

Squat Jacks with Side Jump


Block 2

TRX - Triceps Extension

Ab-Dolly - Pike



Block 3

Ab-Dolly - Hamstring Curl

Dumbbell - Front Raise

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