Zone 1: Run

Zone 2: Burpee & DB Snatch

Zone 3: Airbike / SkiErg

Zone 4: Sled push Sprint YGIG (max 50kg plates)

Zone 5: Wall Squat / Plank

Zone 6: Burpee Broadjump

Zone 7: KB Swing

4 rounds
Work 45s / Rest 30s
2min rest after 2 rounds

Pace your effort:
1: 60-70%
2: 80-90%
3: 70-80%
4: 90-100%