Athletes stay at each zone for 13 minutes, performing 1:45 at each station
30 seconds allowed for station switching
Athletes complete each station 3 times before moving to the next zone

Section duration: 40 mins

Rep/Interval Scheme: 1:45s Work /30s Rest; 18 Rounds (Each Zone = 13:30.)

Zone 1

A - Tricep Kickback and Lateral Raise, B - Row, rest repeat

8x
KB Tricep Kickback
8x
KB Bent Arm Lateral Raise

150 M
Row
00:10 rest
Repeat

Zone 2

A - Sled Pulls, B - Ski, rest, repeat

Sled Pull max

SkiErg 150 M
00:10
Rest
Repeat

Zone 3
A- Deficit Split Squat, B - Bent over row and floor press

Dual KB Hanging Deficit Split Squats

12x
KB Bent Over Rows
12x
KB Floor Press