Name: Playbook - Sculpted by Brandt - W4/D6 ESD Cardio
Uploaded: 2022-05-01T16:29:51.362Z
Duration: 40 min
Description: W4/D6 ESD Cardio

ESD = Energy System Development

A. 15min Aerobic cardio of your choice @ RPE 5-7 intervals
+
B. Complete 5 total sets = 25min
2min 40sec @ RPE 5 *recovery level
1min @ RPE 7
1min @ RPE 8
20sec @ RPE 9
Repeat

ESD LISS, MISS, HIIT

W4/D6 ESD Cardio

W1/D1 Total Body 1

W1/D2 ESD Cardio

W1/D3 MAP 30:30 x 5 Rounds

W1/D4 ESD Cardio

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/D7 REST DAY

W4/D6 ESD Cardio

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