Friday 9/13/19 2G – Power Friday The 13th
Tread
1 Minute All Out (1)
30 Second Walking Recovery
1 Minute All Out (2)
30 Second Walking Recovery
1 Minute All Out (3)
30 Second Walking Recovery
1 Minute All Out (4) Increase Speed by .3 to .5
45 Second Walking Recovery
1 Minute All Out (5) Increase Speed by .3 to .5
45 Second Walking Recovery
1 Minute All Out (6) Increase Speed by .3 to .5
45 Second Walking Recovery
1 Minute All Out (7) Increase Speed by .1 to .3
60 Second Walking Recovery
1 Minute All Out (8) Increase Speed by .1 to .3
60 Second Walking Recovery
1 Minute All Out (9) Increase Speed by .1 to .3
60 Second Walking Recovery
1 Minute All Out (10) Keep Speed Same
75 Second Walking Recovery
1 Minute All Out (11) Keep Speed Same
75 Second Walking Recovery
1 Minute All Out (12) Keep Speed Same
75 Second Walking Recovery
30 Second All Out (13) Keep Speed Same
Row / Floor
Randomly during the workout, the Splat symbol will flash on the OTBeat Screen. Splat Symbol should flash 5 times.
If on the Floor, do 13 Burpees.
If on the Rower, do 500m Row
13 – Dumbbell - Ground To Press
13 – Dumbbell - Calf Raise
13 – TRX - Y Raise
13 - Pike Crunch
13 - Ab Dolly - Knee Tuck
13 - Ab Dolly - Hamstring Curl
130m Row Once Done With all 6 Floor
