Tread
Block 1
1 Minute Push
1 Minute Base
45 Second Push
45 Second Base
30 Second All Out
Block 2
30 Second Push
30 Second Base
30 Second All Out
Block 3
1 Minute Push
1 Minute Base
45 Second Push
45 Second Base
30 Second All Out
Block 4
30 Second Push
30 Second Base
30 Second All Out
Rower
Block 1
1 Minute Row
10 Frogger
45 Second Row
10 Frogger
30 Second Row
10 Frogger
Row for Distance
Block 2 with Treads
30 Second Push
30 Second Base
30 Second All Out
Block 3
1 Minute Row
10 Frogger
45 Second Row
10 Frogger
30 Second Row
10 Frogger
Row for Distance
Block 4 with Treads
30 Second Push
30 Second Base
30 Second All Out
Floor
Block 1
8 Tempo Chest Press
4 Power Push Ups
Block 2
3 Mini Band - Front Walk
3 Mini Band - Lat Walk
Block 3
10 Speed Skaters
10 Russian Twists
Block 4
3 Mini Band - Front Walk
3 Mini Band - Lat Walk
