Zone 1:
-KB/DB Reverse Lunge x 6
-Slam Ball Russian Twist x 6
-KB/DB Explosive Squat x 6

Zone 2:
-SB Lunges 30m
-RT Heavy Row (9–10)

Zone 3:
-BB Banded Row x 5
-BB Banded High Pull x 5

Zone 4:
-10-20 Narrow Pushup
-Heavy Ski (9-10)

Zone 5:
Run incline (7-10%)
-1min Easy Pace
-1min Moderate-Fast
-30s Fast-Sprint

Zone 6:
-Sled Pull 10m (Timer)
-Airbike

-2 Rounds
-3 min work/30s rest
-1,5min between rounds
-4 athletes per station