Block 1 (non cycle option): 18 mins

This block begins with your flat bench chest press. If you do not have a current 1 rep max to base percentages off of, then you have the option to find your new 1 rep max. Complete the sets and reps given at 50% of your new 1 rep max. When finished, use the remaining time to alternate back and forth between the rower and your core option.

Block 2 (non cycle option): 12 mins

This block is a 3 mins EMOM that you will complete 4 rounds of. Complete all 3 exercises before the 3:00 is up and rest the time you have remaining before the next round begins. (Use the rowing calorie ranges to help you find your best work to rest ratio time).

Block 3 (non cycle option): 5-10 mins

Use the time to complete as much of the ladder as possible. Start with 10 reps/calories for both exercises and go down by 2 each time. If you make it down the ladder, you will repeat going back up by 2 each round.

Block 1 (strength cycle option): 50+ mins

After warming up, complete GVT at 60% of your 1 rep max. GVT is 10 sets of 10 reps with a 1:00 rest. We did this on week 1, but with 50%. When done, move into the supplementary work. Complete 50 reps of each exercises broken up however you choose.