Zone 1: Run

Zone 2: RowErg

Zone 3: SkiErg

Zone 4: Walking Lunges
(SB optional, absolute max 10kg)

Zone 5: 5-10 x Plate Burpee
Rest FRT

Zone 6: Wall ball

Zone 7: Farmers Carry

• 3 rounds
• 2min work / 15s Transition
• 1,5min between rounds

PACE YOURSELF: Start very slow. If you can’t talk comfortably during the workout, you’re going too hard. Back off the intensity and find a sustainable pace. Zone 2 or maximum Zone 3 effort and HR.