Block 1
Treadmill - 6 Minutes
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
90 Second Base
30 Second All Out
Rower - 6 Minutes
15 Stroke Row
6 - Medicine Ball - Iso Squat Front Raise
10 - Squat To Press
Repeat Until Time Is Called, Decreasing Stroke By 1 Each Round
Weight Floor - 6 Minutes
6/8/10 - Bench Tricep Extension
10 – Dumbbell - Squat
10 - Toe Reach
Block 2
Treadmill - 6 Minutes
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
90 Second Base
30 Second All Out
Rower - 6 Minutes
15 Stroke Row
6 - Medicine Ball - Iso Squat Front Raise
10 - Squat To Press
Repeat Until Time Is Called, Decreasing Stroke By 1 Each Round
Weight Floor - 6 Minutes
6/8/10 - Uppercut
10 - Front Squat
10 - Toe Reach
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