Zone 1:
-Sled Push Sprint 10m
-KB Explosive Squat x 10
-Airbike 5-10cal
-rest 20s

Zone 2:
-Wall Squat 40s
-Run Sprint 200m (inc 3-5%)
-Rest 20s

Zone 3:
-BB Front Squat x 5
-BB/Plate Hip trust x 10-15
-Rest 20s

Zone 4:
-Plate Ab crunch x 10
-Plate Russian Twist x 10
-SkiErg 200m
-Rest 20s

Zone 5:
-SB Reverse Lunges x 8 (leg pair)
-RowErg 200m
-Rest 20s

-7,5min work / 30s Rest
-Remember rest within zones
-Focus: Complete cardio ASAP after strength part.