Section duration: 40 mins

Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (3 Circuits)
Zone 1

5s Rest, Repeat
5x
DB Thrusters

Zone 2

RPE 9+
Run

Zone 3

Switch every 10m
KB Mixed Load Carry (High)

Zone 4

Speed Skaters

Zone 5

RPE 9
SkiErg

Zone 6

Dumbel rises

Zone 7

Sandbag Reverse Lunge

Zone 8

Switch every 10 reps
High Side Plank Hip Raises

Zone 9

5s Rest, Repeat
5x
DB Bent Over Rows

Zone 10

Cross Body Climbers