Friday 8/23/19 3G ESP
3G Run/Row Switch
Tread > Rower > Tread
Rower > Tread > Rower
Tread
2 Minute Push
1 Minute Base
0.1 Mile All Out
Walking Recovery at 10% Incline Until Time is Called
Rower
200m
10 - Squat Jack
150m
10 - Squat Jack
100m
10 - Squat Jack
Repeat Until Time is Called
Floor
40 - Bench Hop Over
40 - Running Man
40 - Static Crunch Over Under
10 - Dumbbell – High Row
10 - Plank Jack
10 – Dumbbell -Upright Row
10 - Plank Punch
30 - Bench Hop Over
30 - Running Man
30 - Static Crunch Over Under
10 - Dumbbell – High Row
10 - Plank Jack
10 – Dumbbell -Upright Row
10 - Plank Punch
20 - Bench Hop Over
20 - Running Man
20 - Static Crunch Over Under
10 - Dumbbell – High Row
10 - Plank Jack
10 – Dumbbell -Upright Row
10 - Plank Punch
10 - Bench Hop Over
10 - Running Man
10 - Static Crunch Over Under
10 - Dumbbell – High Row
10 - Plank Jack
10 – Dumbbell -Upright Row
10 - Plank Punch
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