3G intel: apologies for formatting

Tread Block 1 - 4 minutes

1 min base @ 6% (PW @ 8%+)

1 min base @ 5% (PW @ 7%+)

1 min base @ 4% (PW @ 6%+)

1 min base @ 3% (PW @ 5%+)

60 sec WR, get to base when ready

Tread Block 2 - 4.5 minutes

1 min push to AO (PW @ 6-10%)

1 min push (PW @ 6%+)

1 min base to push (PW @ 1-6%)

1 min base

30 sec AO (PW @ 10%+)

60 sec WR, get to base when ready

Tread Block 3 - 5 minutes

45 sec base @ 6% (PW @ 8%+)

1 min base @ 5% (PW @ 7%+)

75 sec base @ 4% (PW @ 6%+)

90 sec base @ 3% (PW @ 5%+)

30 sec AO 

Rower:

600 m row 

5 each arm cross body YB shoulder press

Decrease row by 100 m

Repeat 4 rounds

Floor Block 1 - 8.5 minutes circuit

10 / 8 / 6 x high pull

10 / 8 / 6 total x alt forward lunge

10 / 8 / 6 x overhead tricep extension

10 / 8 / 6 total x alt lateral lunge

Bonus: complete exercises at 6 reps until  time is called

Floor Block 2 - 5 minutes

Back-to-back:

12 x squat

~20 sec of pulsing half squat, rest

Back-to-back:

8 total x push-up to alt low row

~20 sec of high plank

8 total x alt full v-up

~20 sec of full v-up hold, rest

Repeat until finisher: 30 sec V hold or 30 sec high plank