New Base Day
Tread (14 minutes)
2.5 Minute Push
1 Minute New Base
2 Minute Push
1 Minute New Base
1.5 Minute Push
1 Minute New Base
1 Minute Push
1 Minute New Base
30 Minute Push
1 Minute New Base
30 Second All Out
Rower
Block 1 (6.5 minutes)
800m Row
24 Froggers
Row for Distance
Rower Block 2 (6.5 minutes)
400m Row
8 Froggers
200m Row
8 Froggers
100m Row
8 Froggers
Row for Distance
Floor (14 minutes)
12 TRX - Chest Press
12 Bench Tap Squat
12 Mini Bands - Low Band - Front Twist
12 Bench Tap Squat
24 Mini Bands - Low Band - Static Crunch w/ Scissors
12 Bench Tap Squat
12 Mini Bands - Low Band - Low Row
12 Bench Tap Squat
12 TRX - Triceps Extensions
12 Bench Tap Squat
12 TRX - Chest press
12 Mini Bands - Low Band - Front Twist
24 Mini Bands - Low Band - Static Crunch w/ Scissors
12 Mini Bands - Low Band - Low Row
12 TRX - Triceps Extensions
