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Tuesday 11/12/19 – 3G ESP

Tuesday 11/12/19 – 3G ESP

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Treadmill

Block 1 - 5.5 Min

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%


Block 2 - 6.5 Min

30 Second All Out

45 Second Walking Recovery

30 Second All Out

45 Second Walking Recovery

30 Second All Out

45 Second Walking Recovery

30 Second All Out

45 Second Walking Recovery

30 Second All Out

45 Second Walking Recovery

30 Second All Out

45 Second Walking Recovery



Rower

Block 1 - 5.5 Min

30 Second Row For Distance

6 - Squat To Shoulder Press

Repeat Until Time Is Called Increase Reps By 2


Block 2 - 6.5 Min

150m Row

12 MB Squats

Repeat Until Time Is Called Increase Reps By 2



Floor

Block 1 - 5.5 Min

6 (Each Side) - Lateral Step Ups

12 - Squat To Press

12 - Single Leg V Up


Block 2 - 6.5 Min

6 (Each Side) - Single Arm Snatch

12 - Bench - Sit Up To Squat Jump

12 - Bench - Plank Toe Taps

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