Sunday 10/6/19 – 2G ESP
Tread
Block 1
1 Minute Push
1 Minute Base
1 Minute All Out
Block 2
2 Minute Push
90 Second Base
1 Minute All Out
Block 3
3 Minute Push
1 Minute Base
1 Minute All Out
Block 4
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
45 Second Base
30 Second All Out
Floor/Row
Block 1
12 - Bicycles
12 - Leg Raises
12 - Hip Raises
12 - Toe Reaches
Then
16 - Dumbbell - Goblet Squat
Block 2
2 Rounds of
12 - Bicycles
12 - Leg Raises
12 - Hip Raises
12 - Toe Reaches
Then
12 - Dumbbell - Goblet Squat
12 - Dumbbell – Pullovers
Block 3
3 Rounds of
12 - Bicycles
12 - Leg Raises
12 - Hip Raises
12 - Toe Reaches
Then
8 - Dumbbell - Goblet Squat
8 - Dumbbell - Pullovers
8 - Dumbbell - S/A Hip Hinge Low Row
Block 4
300m Row
30 - Pulse Squat
200m Row
20 - Pulse Squat
100m Row
10 - Pulse Squat
Row For Distance
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