2g

Tread block 1

7.5 min block - progressive incline

Start at base pace. Increase incline each minute for 4 minutes by 1% or 2% (guess what I chose)

90 seconds base

1 min push

1 min all out

Tread block 2 (5 min)

Start at base pace (or +.3 to .5). Increase pace each minute by .3 to .5.

30 seconds base

30 seconds all out.

Tread block 3

7.5 min - OTF-er’s choice

First 4 min - start at base. Increase either speed or incline each minute.

90 seconds base

1 min push

1 min all out

Floor block 1 - all exercises 6/8/10

S/a side row

Palms to elbows

TRX high row

“Floor” block 2

5 min row for distance

Floor block 3 (7.5 min)

6/8/10

Bench overhead tricep

Plank s/a row

TRX Y raise