Zone 1:
-Barbell Lunge x 6 (left 6 then right 6)
-offset BB back squat x 6 (per leg)
-Rest 30s

Zone 2:
-Handstand wallwalk/Handstand box step x 3
-Bicep hammer curl x 6 (per hand)
-Rest 30s

Zone 3:
-Row 300m
-Pike Crunch/Pike with rowerg x 8
-Rest 30s

Zone 4:
-Seated Sled pull YGIG

Zone 5:
-Jog moderate pace (3% inc)

Heavy weights in zones 1, 2 and 4
Make sure you use the rest within zones

1 round
work 7,5min / Transition 45s