Zone 1: Ski
1:00 @ 50-60% of race pace
1:00 @ 70-80%
1:00 @ 50-60%
1:00 @ 70-80%

Zone 2:
-Airbike 7-9 cal / Air squat x 20
-Box step up / Stationary Lunge (forward) x 8
-Plank knee drop / Pike x 10

Zone 3: Run
1:00 @ 50-60% of race pace
1:00 @ 70-80%
1:00 @ 50-60%
1:00 @ 70-80%

Zone 4:
- KB Reverse Lunge / BB reverse Lunge x 6
- Ball Slam x 8 / Kneeling Ball Slam x 4
- HR pushup / Pushup+Burpee x 6

Zone 5: Row
1:00 @ 50-60% of race pace
1:00 @ 70-80%
1:00 @ 50-60%
1:00 @ 70-80%

Zone 6:
-Farmers carry 60m / SB lunge 30m
-KB Swing / Double KB Swing x 10
-WB / SB thruster x 10

Zone 7:
-Sled Drag 12,5m YGIG (75% of normal sled pull weight)

-1 round
-5min work / 30s rest