Tread
Block 1
30 Second Push
30 Second Base
30 Second Push
60 Second Base
30 Second Push
90 Second Base
30 Second Push
30 Second All Out
2 Minute Walking Recovery
Block 2
30 Second Push
60 Second Base
30 Second Push
90 Second Base
30 Second Push
30 Second All Out
2 Minute Walking Recovery
Block 3
30 Second Push
90 Second Base
30 Second Push
30 Second All Out
2 Minute Walking Recovery
Block 4
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
Row/Floor
Block 1
Row
200m Row
10 - Alt Jumping Lunge
150m Row
8 - Alt Jumping Lunge
100m Row
6 - Alt Jumping Lunge
Floor (3 Rounds)
6 (Each Side) - Dumbbell - Low Bench - S/A Step Down With Reverse Lunge
10/8/6 - Low Bench - Squat Jack
10 - Low Bench - Alt Plank In And Out
Block 2 (3 Rounds of Floor then move to Rowers)
Floor
10 - Speed Skater
10/8/6 - Dumbbell - Sumo Squat To Upright Row
10 - Low Bench - Plank Jack
Row
200m Row
10 - Alt Jumping Lunge
150m Row
8 - Alt Jumping Lunge
100m Row
6 - Alt Jumping Lunge
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