A July tornado template!
My home studio usually does a tornado on holidays - so happy 4th yall! I have no idea how Mr/Mrs DC remember everything so will do best I can! I really enjoyed this one and may try to hit it again if a different studio in the area posts a tornado. Was wiped at the end, but great workout.
4 rounds: 1:30, 3:15, 5:30, 1:00
Round 1:
Tread - push and final 15 seconds all out
Rower - same
Floor - push up to plank pop (on floor or bench) then high knees in high plank on floor or bench, I think the timing was same as tread/rower
Round 2:
Tread - this was push/base/push/base/all out but I can't remember exact timings **I think also small incline of 2% on one round
Rower - 4/8/12 + of bicep curls then squat/jump to push out (that's probably not what the exercise is called but you squat, jump, then push a weight out right in front of you); no rowing this block (my dream!)
Floor - tricep extensions then goblet alt reverse lunges (8 each and repeat)
Round 3:
Tread - inclines but I can't remember the exact timing; started at 6% I think for one minute then 30 second walk on flat road; then incline goes up 1%; finishes with an all out
Rower - 300m row then the same exercises as round 2 but only 4x each; repeat until time
Floor - deadlift, low row, squat to overhead press (8 each and repeat)
Round 4:
Tread - 1min all out
Rower - 1min all out row or 4x of the previous exercises on repeat
Floor - season of strength or plank pull through
I blame the unreasonable heat in our nation's capitol for anything I forgot! :)