COMPLETE #13

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Warmup 4 MINS

20s Air Squat
20s Push Up
20s Downdog to Spiderman

Compromised STRENGTH AND ENDURANCE 40 MINS 

12min Work/ 2min Rest, 1 complete circuit

Zone 1
Level 1: 33% of Bodyweight, Level 2: 50% of Bodyweight
10x DB Rack Squats
10s Rest
16x DB Reverse Lunges

Zone 2
P1: 25x Pushups rest remaining time
P2: 400 M RowErg
Switch at least every 2mins

Zone 3
2:00 on every station, 2 rnds
A: YGIG MAX M Seld Pull
125% of competition weight
B: MAX M Run
C: MAX M SkiErg

Finisher 2 MINS 

MAX REPS Burpee to plate