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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