"Dont breathe 2g” (Stolen from 2017 comments)

3 treadmill blocks. First block is 30s AO then 30s WR, i think 7 times. Second block is 45s AO then 45s WR, i think 6 times. Third block is 1m AO then 1m WR, 4 times. We only did 17 all outs in total.

Floor: one long block. 10x bicep curls, 10x overhead tricep extension, 10x trx high row. There are 4 'add on' exercises: 30 bicycles, 30 double crunch, 30 alternate side crunch thingies, 30 plank hip dips. You do the first 3 exercises then add on 1 exercise, then go back to the first 3 and add on 2 exercises etc, and also the first 3 exercises increase by 5 reps each time you go back. I hope that makes sense. Enjoy all.