Treads / Rower
Block 1
3 Minute Push
90 Second Base
2 Minute Push
90 Second Base
1 Minute Push
90 Second Base Recovery
Block 2 (12 Minute Run / Row)
0.1 Mile All Out
300m Row
0.15 Mile Push
250m Row
0.2 Mile Push
200m Row
0.25 Mile Push
150m Row
0.3 Mile Push
Row for Distance
Floor
Block 1 (6.5 Minutes)
Mini Bands - Mid Band Position - Lateral Walks
Mini Bands - Mid Band Position - Bench Hip Bridges
Block 2 (15 Minutes)
5/4/3/2/1 Single Leg Sit to Stand - Each Side
5/4/3/2/1 Mini Bands - Mid Band Position - Front and Back Walks
5/4/3/2/1 Mini Bands - Mid Band Position - Toe Tap side to side
1/2/3/4/5 Sit Ups
1/2/3/4/5 Toe Reaches
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