A 5-zone power endurance test blending lifts, explosive sprints, and functional strength movements. 7 minutes of effort per zone with 1 minute transitions. RPE 7-8

Zone 1:
Seated sled pull (YGIG)

Zone 2:
DB Hammer Curl x 10
Bulgarian Split Squat x 10
Jacknife Situp x 10

Zone 3:
Row sprint (60s, rest 30s)

Zone 4:
SkiErg 250m
Mountain Climber / One Leg Donkey x 20

Zone 5:
Front Squat x 10
DB Discus x 10
Heavy WB x 10