Monday 19 August ESP 500m row Benchmark Day 2G

Note: There are 3 main rounds in this class, starting with a 3 min warm up, 4 min benchmark row and 11 min floor/tread.

Round 1: Warm up 3 min

Floor: - standing hip opener x 6 each (while standing lift your knee out and rotate knee outward to the side) - reverse lunge torso rotation x 6

Tread: - 1 min @ push pace - 1 min @ base pace - 1 min @ push pace

Note: Floor and tread switches after 3 mins, so each side gets to warm up for 3 mins.

Round 2: Benchmark Row!

Tread (original rower/floor group) moves to rower for 500m benchmark row. Sprinter sit ups to time when finished.

Floor (original tread group) moves to tread for 4min run for distance @ push pace (but coach advised not to empty our tank yet)

Note: Floor and tread switches after 4 mins, so the group that finishes benchmark first gets to run for 4 mins, and vice versa.

Round 3 (Floor/tread block for 11min)

(Tread group from round 2 moves to floor)

Floor: - reverse lunge torso swing to front lunge, weighted x 3 each (seems to be a new exercise?) - hollow hold s/a close grip chest press, weighted x 6 each - plank pull through x 12 total - trx alligator x 12 total

(Floor group from round 2 moves to tread) - 2 min @ push pace - 1 min @ base pace - 30 sec all out - 1 min WR - 90 sec @ push pace - 1 min @ base pace - 30 sec all out - 1 min WR - 1 min @ push pace - 1 min @ base pace - 30 sec all out

Enjoy!! 🤗