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Friday 10/4/19 2G – ESP

Tread

Block 1

3 Minute Push

1 Minute Base

2 Minute Push

1 Minute Base

1 Minute All Out


Block 2

2 Minute Push

1 Minute Base

90 Second Push

1 Minute Base

1 Minute All Out @ 2%


Block 3

90 Second Push

1 Minute Base

1 Minute Push

1 Minute Base

1 Minute All Out @ 3%


Floor/Rower


Block 1 - Complete 3 Sets Then Row

10/8/6 – Dumbbell - Sumo Squat

10/8/6 - Dumbbell - Shoulder Press

10/8/6 - Dumbbell - Hip Raise

10/8/6 - Bird Dog Plank

200m Row


Block 2 - Complete 3 Sets Then Row

10/8/6 - Dumbbell - Deadlift

10/8/6 - Dumbbell - Bicep Curl

200m Row


Block 3 - Complete 3 Sets Then Row

4 – (Each Side) Dumbbell -Half Get Up

8 – Dumbbell – Plank Pull Through

200m Row

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