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Sunday, 7/14/19 Pandemonium 2G and 3G ESP Switch

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

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