Tread
Block 1
3 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
1 Minute All Out
Block 2
2 Minute Push
1 Minute Base
90 Second Push
1 Minute Base
1 Minute All Out @ 2%
Block 3
90 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute All Out @ 3%
Floor/Rower
Block 1 - Complete 3 Sets Then Row
10/8/6 – Dumbbell - Sumo Squat
10/8/6 - Dumbbell - Shoulder Press
10/8/6 - Dumbbell - Hip Raise
10/8/6 - Bird Dog Plank
200m Row
Block 2 - Complete 3 Sets Then Row
10/8/6 - Dumbbell - Deadlift
10/8/6 - Dumbbell - Bicep Curl
200m Row
Block 3 - Complete 3 Sets Then Row
4 – (Each Side) Dumbbell -Half Get Up
8 – Dumbbell – Plank Pull Through
200m Row
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