Zone 1:
-KB/DB Single Leg RDL x 5 (per leg)
-KB/DB Calf Raises x 10

Zone 2:
-Heavy Ski 200-400m (Damper 9-10)
-WB Only Hands x 15-30 (no squat at all)
Rest for remaining time

Zone 3:
-BB Row x 8
-BB Bicep Curl x 6
-BB strict High Pull x 8

Zone 4:
-Heavy Row 200-400m (Damper 9-10)
-Run Downhill 200-400m (incline 0%)
Rest for remaining time

-2 rounds
-work 4,5min / rest 30s
-7 athletes per station