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Tuesday 11/12/19 – 2G ESP

Tuesday 11/12/19 – 2G ESP


Treadmill

Block 1

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%

90 Second Walking Recovery


Block 2

30 Second All Out

45 Second Walk

30 Second All Out

45 Second Walk

30 Second All Out

45 Second Walk

30 Second All Out

45 Second Walk

30 Second All Out

45 Second Walk


Block 3

30 Second Push 6%

45 Second Base

30 Second Push 7%

45 Second Base

30 Second Push 8%

45 Second Base

30 Second Push 9%

45 Second Base

30 Second All Out 10%


Block 4

30 Second All Out

60 Second Walk

30 Second All Out



Rower/Floor

Block 1 - 12.5 Min

150m Row

6 - Single Arm Snatch

12 - Squat To Press

12 - Single-Leg V-Up

Repeat Until Time Is Called Ending With 150m Row


Block 2 - 7.5 Min

30 Second All Out Row

6 (Each Side) - Lateral Step Ups

12 - Bench - Sit Up To Squat Jump

12 - Plank Spider-Man’s

30 Second All Out Row



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