Switch
Block 1
Tread
90 Second Push
90 Second Base
3 Minute Base at 4%
1 Minute Base
1 Minute All Out
Rower
90 Second Row for Distance
12 - Medicine Ball - Reverse Lunge to Press
Row your previous distance minus 100m
12 - Medicine Ball - Reverse Lunge to Press
Row previous distance minus another 100m
12 - Medicine Ball - Reverse Lunge to Press
Row previous distance reducing by 100m
Floor
10/8/6 - BOSU - Goblet Reverse Lunges
10 – BOSU - Back Extensions
10 – BOSU - Split Leg V-Up
Block 2
Tread
1 Minute Push
1 Minute Base
1 Minute Push at 6%
30 Second Base
30 Second All Out
Rower
1 Minute Row for Distance
12 - Medicine Ball - Reverse Lunge to Press
Row previous distance minus 50m
12 - Medicine Ball - Reverse Lunge to Press
Row previous distance minus another 50m
12 - Medicine Ball - Reverse Lunge to Press
Row previous distance reducing by 50m
Floor
10/8/6 – Dumbbell - Lateral Lunge
10 - BOSU – Weighted Crunch
Repeat until time is called
