ENGINE #15

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RPE 9

Warmup 5 MINS

1MIN A-Skip
1MIN Inchworm with Push Up
1MIN 90-90 Transitions
1MIN Squat Jacks to Reverse Lunge
1MIN Spiderman Stretch

By In

For time, TC 6min

1000M Run

S1: 800M Jogg
S2: 500M Walk

Death By Zones 35 MINS

8 MINS Work/ 60s Rest, 4 complete circuit

ZONE 1
4:00 MAX M Run

S1: MAX M Jogg
S2: MAX M Walk

ZONE 2
EMOM1 on every Station, rest the remaining time. Athletes must have 10sec time to switch.

Station 1
Calorie Row rx 18cal / 14cal

S1: 14cal / 10cal
S2: 10cal / 7cal

Station 2
15x DB Thrusters rx 22,5kg’s / 15kg’s
S1: Reduce weight, reduce reps to 10x

Station 3
Calorie Ski rx 18cal / 14cal

S1: 14cal / 10cal
S2: 10cal / 7cal

Station 4
15x Deadlift rx 55kg / 42,5kg
S1: Reduce weight, reduce reps to 10x