*-1 Round
-8min work (Sprint for 30s/Rest for 45s) 1min rest between rounds
-Long recovery time, focus on maximum speed and output in sprint.
*

Zone 1:
Run Sprint (3-5% incline)

Zone 2:
RowErg Sprint

Zone 3:
-DB snatch x 10
-Skater x 10
-Plank+Knee drop x 10

Zone 4:
SkiErg Sprint