Pandemonium 2G and 3G ESP Switch
Block 1
Floor
4 Minute Block
10 x Bicep Curls
10 x Upright Row
10 x Shoulder Press
10 x Plank Reach
Rower
4 Minute Block
100 m Row
12 x Reverse Lunges
Treads
4 Minute block
2 Minute Push
1 Minute Base
30 Second Push
30 Second All Out
Block 2
Floor
3 Minute Block
10 x Side Plank Crunch
10 x Leg Raise
Rower
3 Minute Block
100 m Row
12 x Squats
Treads
3 Minute Block
1 Minute Push
1 Minute Base
30 Second Push
30 Second All Out
Block 3
Floor
2 Minute Block
10 x Push Up
10 x Plank Palms to Elbows
Rower
2 Minute Block
100 m Row
12 x Jump Lunges
Treads
2 Minute Block
1 Minute Push
30 Second Base
30 Second All Out
Block 4
Floor
90 Second Block
90 Second Burpees with Dumbbell
Rower
90 Second Block
100 m Row
Alternating Reverse Lunge
Tread
90 Second Block
30 Second Push
30 Second Base
30 Second All Out
