Treadmill - Block 1
45 Second Base To Push
45 Second Push
45 Second Push To All Out
45 Second All Out
Transition To Rower
Rower - Block 1
90 Second Row
30 Second Rest
90 Second Row
30 Second Rest
90 Second Row
Check Total Distance
Rower - Block 2
Goal - Match Or Beat Your Distance From Block 1
30 Second All Out Row
15 Second Rest
30 Second All Out Row
15 Second Rest
30 Second All Out Row
30 Second Rest
30 Second All Out Row
15 Second Rest
30 Second All Out Row
15 Second Rest
30 Second All Out Row
30 Second Rest
30 Second All Out Row
15 Second Rest
30 Second All Out Row
15 Second Rest
30 Second All Out Row
Treadmill - Block 2
45 Second Base To Push
45 Second Push
45 Second Push To All Out
45 Second All Out
Weight Floor
Block 1 - 3 Minutes Back To Back
45 Second Of Sumo Deadlift
45 Second Of Hammer Curl To Shoulder Press
45 Second Of High Plank Alt Low Row
45 Second Of Alt Bicycle Press
Treadmill / Weight Floor - 13.5 Minutes
3 Rounds Of:
30 Second All Out
30 Second Walking Recovery
1 Round Of:
12 X Sumo Deadlift
12 X Hammer Curl To Shoulder Press
12 Total X High Plank Alt Low Row
12 Total X Alt Bicycle Press
Repeat Until Time Is Called
Weight Floor - Block 2 - 3 Minutes Back To Back
45 Second Of Low Side Plank (L)
45 Second Of Double Crunch
45 Second Of Low Side Plank (R)
Finisher: 45 Second Of Double Crunch
