Tread
Block 1
2 Minute Push
1 Minute Base
1 Minute Base At 5%
1 Minute Push Flat Road
1 Minute All Out
1 Minute Walking Recovery
1 Minute Base At 5%
1 Minute Push Flat Road
1 Minute All Out
Walking Recovery
Block 2
3 Minute Push
1 Minute Base
30s Base At 5%
30 Second Push At Flat Road
30 Second All Out
1 Minute Walking Recovery
30s Base At 5%
30 Second Push At Flat Road
30 Second All Out
1 Minute Walking Recovery
30 Second All Out At 5%
Floor
Block 1
5 - Chest Press – repeat 3 times
10 - Deadlifts
10 - Weighted Pike
250m Row
Block 2
5 - Hip Hinge Low Row – repeat 3 times
10 - Shoulder Press To Stand
10 - Side Plank Crunch
250m Row
