Zone 1:
A: Run easy pace 300m (4-6% incl)
B: Wall Squat (isometric work)

Zone 2:
A: Only hands sled pull 10m YGIG (Both complete 10m)
B: Plank/Knees on floor plank (isometric work) until failure or until A ready

Zone 3:
Easy row/Ski (damper 2-6) option to change in the middle from ski to row or vice versa

Zone 4:
A: Airbike 7-9 cal YGIG
B: Broadjump (jump as far as possible + take breaks no rush at all)

-1 round / 10min work / 1min rest
-Isometric work + explosiveness + Strength combined with easy cardio blocks.