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Friday 9/13/19 2G – Power Friday The 13th

Friday 9/13/19 2G – Power Friday The 13th

Link to 3G


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

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