Name: Playbook - Sculpted by Brandt - W1/D4 ESD Cardio
Uploaded: 2022-04-03T02:58:09.843Z
Duration: 50 min
Description: W1/D4 ESD Cardio

ESD = Energy System Development 

300cal Burn Target Treadhike
*This cal burn is very individual so track your time to complete.

Starting Height incline 6 @ 2min 
Incline 7 @ 2min 
Incline 8 @ 2min 
Incline 9 @ 2min 
Incline 10 @ 2min 

Speeds
*These are very individual to your cardio capacity
Most choose around 3.5-3.7. 
Example:
2min @ Starting speed 4.0
2min @ speed 4.1
2min @ speed 4.2
2min @ speed 4.3
2min @ Speed 4.4-4.5 

1 HUGE RULE
You MAY hold the hand rails ONLY on the lowest Incline and slowest speed. 
DO not hold the hand rails for all the other rounds as this ESD is to simulate a hard hike

ESD Treadhike

W1/D4 ESD Cardio

W1/D1 Total Body 1

W1/D2 ESD Cardio

W1/D3 MAP 30:30 x 5 Rounds

W1/D5 Total Body 2

W1/D6 ESD Cardio

W1/D7 REST DAY

W2/D1 Total Body 3

W2/D2 ESD Cardio

W2/D3 MAP 30:30 x 5 Rounds

W2/D4 ESD Cardio

W2/D5 Total Body 4

W2/D6 ESD Cardio

W2/D7 Rest Day

W3/D1 Total Body 1

W3/D2 ESD Cardio

W3/D3 MAP 30:30 x 5 Rounds

W3/D4 ESD Cardio

W3/D5 Total Body 2

W3/D6 ESD Cardio

W3/D7 REST DAY

W4/D1 Total Body 1

W4/D2 ESD Cardio

W4/D3 MAP 30:30 x 5 Rounds

W4/D4 ESD Cardio

W4/D5 Total Body 2

W4/D6 ESD Cardio

W4/D7 REST DAY

W1/D4 ESD Cardio

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