2G
Tread
Block 1 (7.5 Minutes)
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
Block 2 (13 Minuets)
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute All Out
Floor
Floor 1
12(6 each Side) - Dumbbell - Static Lunge Bicep Curl to Uppercut
12 - Sprinter Sit Up
200 Meter Row
Repeat till time is called reducing row by 50m
Floor 2
6 (Left Side) Dumbbell - Weighted Lunge to Bench Step Up
6 (Left Side) Bench Step Down Toe Tap
6 (Right Side) Dumbbell - Weighted Lunge to Bench Step Up
6 (Right Side) Bench Step Down Toe Tap
10/12/14 - Dumbbell - Hip Bridge
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