3G - 1 round of 2.5 min blocks so that everyone gets the benchmark in. Then 1 round of 9 min blocks.
2.5 min each: Floor 1 - 10 each of power sit-ups and bench crossovers
Tread 1 - 1 min push 1 min base 30 sec all out
Row 1 - 200 m row, hold squat!
9 min each:
Floor 2: (~10 reps (or 5 each side) for each exercise) - half kneel shoulder press to stand - jump lunge - single leg V ups - plank low row
Tread 2 - 2 rounds of push, base, all out, then two stand alone all outs 30-60sec intervals
Row 2 - an eternity of two rounds of 100m row/10 squat jumps to 30sec all out row/10 squat jacks over and over
