Zone 1:
-Sandbag Zercher Lunge 15m
-Sandbag row x 10
-Sandbag Lunge 15m
-rest 30s

Zone 2:
-30s sprint (incline 6-10%)
-45s Walk (incline 6-10%)

Zone 3:
-Row 1km-1.5km
-Rest for remaining time

Zone 4:
-Airbike 400m
-Sled Push sprint 12,5m
-WB x 10
-Rest 30s

Zone 5:
-Back Squat with triple pulse x 5
-Copenhagen plank with powell Arm x 5 (plate or without)
-Rest 30s

-1 round
-7min work/40s rest