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
