Tread
Block 1 – 9 Minutes
30 Second Push
30 Second Base
30 Second Push
30 Second Base
30 Second Push
30 Second Base
1 Minute Base @ 5%
1 Minute Base
1 Minute Base @ 6%
1 Minute Base
2 Minute Run For Distance
Block 2 - 3 Minutes
30 Second Push
30 Second Base
30 Second Push
30 Second Base
30 Second Push
30 Second All Out
Rower
Block 1 – 9 Minutes
1.5 Minute Row For Distance – Note Distance
12 - Medicine Ball - Alternating Lunge To Torso Rotation
Repeat Until Time Is Called Decrease Distance by 100m
Block 2 – 3 Minutes
30 Second Push
30 Second Base
30 Second Push
30 Second Base
30 Second Push
30 Second All Out
Floor
Block 1 - 9 Minutes
12 - Hip Hinge Swing
12 Total - Speed Skater Lunge
6 Each - Half Kneeling S/A Shoulder Press To Overhead Hold
6 - Deadlift
Block 2 – 3 Minutes
12 Total - Plank Pull Through
12 - Hip Bridge
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