Zone 1:
Use 1 KB so only one side at a time
5 per side then change hand
-KB Swing+KB clean+KB front squat+KB push press

Zone 2:
Jog/Walk at modearte pace (5-8% incline)

Zone 3:
Divide into half, A waits for B to finish then change
A: Wall Squat (option to add plate on lap)
B: DB/KB Sumo squat Double Hand row x 10 (aim for 16-32kg KB)

Zone 4:
-Heavy sled push 12,5m YGIG

Zone 5:
Slow and strong pulls
-Row 300m (Damper at 9-10)
-Ski 300m (Damper at 9-10)

- 1 Round
- 7min work / 75s rest
- 4 athletes per zone
- Heavy weights and no rush