Zone 1:
-Run sprints 150m max speed
-rest for 30-45s

Zone 2:
-Explosive BB Back Squat x 5
-Broadjump x 3
-rest for 30-45s

Zone 3:
-Easy Row

Zone 4:
-Squat+Row+High pull x 5 (per arm)
-Ladder run x 1
-rest for 30-45s

Zone 5:
-Sled push 10m YGIG (empty sled/max 20kg)
-rest 30-45s

-1 round
-Work 5min / rest 1min