Ontario (Engine vk24) Workout
Zone 1: SkiErg 1200-1500m
Rest FRT
Zone 2:
-KB swing x 10
-KB plank pull through x 10
-Half kneeling slam ball x 10
-Rest 30-45s
Zone 3: Run
-300m easy jog (inc. 5-6%)
-300m fast run (inc. 0%)
-300m easy jog/walk
Zone 4: Row 1200-1500m
Rest FRT
Zone 5:
-Lunges 30m (no SB or 10kg SB)
-Farmers Carry 60m (light weight but run)
-Rest 30-45s
Zone 6: Airbike
A: 7-10cal
B:Rest
-1 round
-7min work /45s rest
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