Tread
Block 1
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
30 Second Push
1 Minute All Out
Walking Recovery
Block 2
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
30 Second Push
1 Minute All Out
Rower
800m Row
20 - Medicine Ball - Squats
400m Row
15 - Medicine Ball - Squats
15 - Medicine Ball - Ground to Press
200m Row
10 - Medicine Ball - Squats
10 - Medicine Ball - Ground to Press
10 - Medicine Ball - Overhead Triceps Extension
Bonus - Repeat Until Time is Called
100m Row
5 - Medicine Ball - Squats
5 - Medicine Ball - Ground to Press
5 - Medicine Ball - Overhead Triceps Extension
Floor
Block 1
8/12/16 - Dumbbell - Chest Press
8 - Push Up
8 - TRX - Triceps Extensions
Repeat Until Time is Called
Block 2
8/12/16 - Dumbbell - Lateral Raises
8 x Dumbbell - Thrusters
8 x Palms to Elbows
