Tread
Block 1
2 Minute Push
1 Minute Base
2 Minute Push
30 Second All Out
Block 2
2 Minute Push @ 3%
1 Minute Base
90 second Push @ 4%
1 Minute Walking Recovery
30 second Push @ 5%
Rower (1 Block Only)
Round 1
600m Row
12 x Iso Squat with Medicine Ball Front Press
Round 2
300m Row
12 x Iso Squat with Medicine Ball Front Press
Repeat once
Round 3
150m Row
12 x Iso Squat with Medicine Ball Front Press
Repeat 3 times
Bonus Round
100m Row
12 x Iso Squat with Medicine Ball Front Press
Floor
Block 1
12 x Bicep Curls
12 x Bicycles
12 x Plank with Arm Raise
Repeat until time is called
Block 2
6 x Single-arm Dumbbell Snatch
12 x TRX Rollout
24 x Plank with Leg Lift
Repeat until time is called
