Format & Theme: 2G | ESP (2000m benchmark) Equipment: Tread, rower, dumbbell (DB); BOSU Location: San Jose Rose Garden Coach: Tri Run/Row Block (13 mins): Row 2000m, 2 min Push pace on tread, 12 reverse lunges total; decrease run by 30sec each round and keeping the same number of lunges Floor Block 1 (13 mins — aim 3–4 sets): 12 back extension on BOSU, 24 running man on BOSU, 12 DB ground to press, 12 standing DB overhead tricep extension, 12/14/16 standing DB overhead calf raises