Tread
Block 1
90 Second Push
90 Second Base
75 Second Push
75 Second Base
60 Second Push
60 Second Base
45 Second Push
45 Second Base
30 Second Push
30 Second Base
30 Second All Out
Block 2
30 Second Push
30 Second Base
45 Second Push
45 Second Base
60 Second Push
60 Second Base
75 Second Push
75 Second Base
90 Second Push
90 Second Base
30 Second All Out
Row/Floor
Block 1
300m Row (Just Once)
(8/10/12) – BOSU / Dumbbell - Goblet Static Lunge
12 - BOSU / Dumbbell - Neutral Grip Front Raise
12 - BOSU / Dumbbell - Chest Fly
12 - BOSU / Dumbbell - Hip Bridge
Repeat Until Time Is Called
Block 2
600m Row (Just Once)
8/10/12 - BOSU - Burpee
12(Each) - BOSU - Lateral Crunch
12 - BOSU - Reverse Hyperextension
Repeat Until Time Is Called
