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Wednesday 8/28/19 2G ESP

Wednesday 8/28/19 2G ESP


Tread - 23 Minute Block

2 Minute Run For Distance

90 Second Walking Recovery

90 Second Push

30 Second Base

30 Second All Out

1 Minute Walking Recovery

90 Second Run For Distance

90 Second Walking Recovery

1 Minute Push

1 Minute Base

30 Second Base

1 Minute Walking Recovery

1 Minute All Out

90 Second Walking Recovery

30 Second Push

90 Second Base

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

1 Minute Walking Recovery

30 Second All Out


Rower/Floor


Block 1

150m Row

12 Squats

150m Row


Block 2

Left leg only then right leg only

10 - Bench Crossover

5 - Lateral Step Up


10 - Weighted Crunch

10 - Kneeling Bird Dog

Repeat Until Time Is Called


Block 3

6 (Each Side) - Single Arm - Neutral Grip Reverse Lunge

12 - Speed Skaters

12 - Heel Taps

150m Row

Repeat Until Time Is Called



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