Tread
Block 1
30 Second Push
60 Second Base
60 Second Push
60 Second Base
90 Second Push
60 Second Base
2 Minute Push
30 Second All Out
Walking Recovery
Block 2
30 Second Push
60 Second Base
2 Minute Push
30 Second All Out
Row
Block 1
150m Row
14 – Dumbbell - Shoulder Press
Repeat Until Time Is Called – Reducing Shoulder Press By One Each Time
Note Total Distance
Block 2 (4 Minute)
Row - Beat Your Distance From Block 1
Floor (14 Minutes)
Mini Band - Monster Walks
Mini Band - Bench Tap Squat
Repeat The Two Exercises Above
Mini Band - Lateral Walks
Mini Band - Squat With Leg Kick Backs (Side To Side)
Repeat The Two Exercises Above
Mini Band - Planks With Mini Band On Forearms/Wrists
Mini Band - Scissor Leg Raises With Mini Band On Forearms/Wrists
Repeat The Two Exercises Above
If Finished, Repeat Each Exercise As One Block
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