Zone 1:
-DB/KB Reverse lunge with knee drive x 8 (per leg)
-Rest FRT

Zone 2:
-Easy ski

Zone 3:
-Box jump/Step board jump x 10
-Pogo jumps x 30
-Rest FRT

Zone 4:
-Sled push Sprint 2x10m (empty sled or max 40kg)
-rest FRT

Zone 5:
-Easy Run

Zone 6:
-Wall squat 60s
-Squat jump x 8
-Rest FRT

-2 rounds
-Work 2:00 / Rest 0:30