Tread / Rower
Block 1
.10 Mile All Out at 2% Incline
12 Jump Squats
.10 Mile All Out at 4% Incline
12 Jump Squats
.10 Mile All Out at 6% Incline
12 Jump Squats
.10 Mile All Out at 8% Incline
12 Jump Squats
Block 2
100m Row
12 Reverse Lunges
200m Row
12 Reverse Lunges
300m Row
12 Reverse Lunges
400m Row
12 Reverse Lunges
Block 3
.10 Mile All Out at 8% incline
12 Jump Squats
400m row
12 Reverse Lunges
.10 Mile all out run at 6% incline
12 Jump Squats
300m row
12 Reverse Lunges
.10 Mile all out run at 4% incline
12 Jump Squats
200m row
12 Reverse Lunges
.10 Mile all out run at 2% incline
12 Jump Squats
100m row
12 Reverse Lunges
Floor
Block 1 - 3 minutes
12 Ultimate Burpees
Plank Until Time
Block 2 - 18 minutes
6 x Deadlifts
6 x Squats to Bicep Curl
6 x Dumbbell Squat
6 x Shoulder Press
6 x Low Row
6 x Burpees
12/15/18/21 Double Crunches with Dumbbell
