Zone 1:
A (timer):
-SB Front stepping Lunges x 10 (yhteensä)
-SB Reverse Lunge x 10 (yhteensä)
-SB Row x 10

B:
-Seated Ski

Zone 2:

A With pair (timer):
-Heavy Sled Push 25m

B With pair:
-KB Swing 15-20 (Both)

Zone 3:
A (timer):
-DB Military Press x 6
-DB/plate Hammer curl x 6
-DB/Plate Oh Tricep Extension x 8

B:
-Run (easy pace)

Zone 4:

A(timer):
-BB Deadlift x 8
-BB Front Squat x 8

B:
-Plate Russian twist x 6
-Side Lying Oblique Crunch x 6
-Plate Single Leg Hip Bridge x 6

-1 round
-Work 8min / Rest 45s
-8 Athletes per station