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Wednesday 8/7/19 2G Run/ Row - Follow the Leader

Wednesday 8/7/19 2G Run/ Row - Follow the Leader


Start in groups of 3, all starting on 700m row. First partner to finish heads to treads at base waiting for other to finish. All start the run at 1%. If you finish you head to rowers at base. Once, the whole group finishes the run you start the row at 600m. Repeat alternating decreasing row distance and increasing tread incline.


Run/Row

700m Row

0.1 Mile AO @ 1%

600m Row

0.1 Mile AO @ 2%

500m Row

0.1 Mile AO @ 3%

400m Row

0.1 Mile AO @ 4%

300m Row

0.1 Mile AO @ 5%

200m Row

0.1 Mile AO @ 6%


Floor


Block 1

10 – Dumbbell - Chest Fly

5 - Burpee Rollout

10 – Dumbbell - Scaption

10 x Burpee


Block 2

10 – Dumbbell - Bicep Curl

10 - Pop Jack

10 – Dumbbell - Lateral Raises

5 - Burpee


Block 3

10 – Dumbbell - Thrusters

10 - Plank Low Row

20 x Bench Hop Overs

10 x Burpee

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