Zone 1:
-Sled Drag YGIG

Zone 2:
-BB Front Rack Reverse Lunge x 10
-Easy run /walk (incline 4-5%) 200m

Zone 3:
-Heavy FC 15m
-DB Reverse Forearm Curl x 10

Zone 4:
-Heavy WB till failure (min 50, max 100)

Zone 5:
-Banded Clam Shell x 5
-Banded Single Leg Hip Bridge x 5
-C-Crunch x 5

Zone 6:
-Box jump x 5
-Box Pushup x 5
-Heavy Ski 250m

-1 round
-6,5min work / 45s rest
-4 athletes per zone