Tuesday 11/12/19 – 3G ESP
Switch
Treadmill
Block 1 - 5.5 Min
30 Second Push
45 Second Base
30 Second Push @ 2%
45 Second Base
30 Second Push @ 3%
45 Second Base
30 Second Push @ 4%
45 Second Base
30 Second All Out @ 5%
Block 2 - 6.5 Min
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
Rower
Block 1 - 5.5 Min
30 Second Row For Distance
6 - Squat To Shoulder Press
Repeat Until Time Is Called Increase Reps By 2
Block 2 - 6.5 Min
150m Row
12 MB Squats
Repeat Until Time Is Called Increase Reps By 2
Floor
Block 1 - 5.5 Min
6 (Each Side) - Lateral Step Ups
12 - Squat To Press
12 - Single Leg V Up
Block 2 - 6.5 Min
6 (Each Side) - Single Arm Snatch
12 - Bench - Sit Up To Squat Jump
12 - Bench - Plank Toe Taps
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