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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