COMPLETE #11

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Warmup 6 MINS

1min Air Squats
1min Burpee
1min Low Cossack Lunge
1min 10s High knee run OTS / 10s Jog OTS
1min Alt. Spiderman
1min Pike Push-up

Compromised Intervals 40 MINS

12min Work/ 2min Rest, 1 complete circuit

Zone 1
02:00 Bike aim for 850m+
02:00 Ski aim for 400m+
02:00 Row aim for 400m+
Quick transitions to keep up with the pace
Repeat exersices

S1: Aim for Bike 650m+, Ski 300m+, Row 350m+
A1: Aim for Bike 1000m+, Ski 500m+, Row 500m+

Zone 2
02:00 3x Burpee, 10x Wall Ball rx 6kg / 9kg
02:00 Sled Push & Pull rx 78kg / 102kg
02:00 1x DB/KB Turkish Get up, DB/KB 10x Dead weight Russian Twist, choose moderate weight to keep good technique
Repeat exersices

Zone 3
02:00 DB Box Step up rx 15kg’s / 22,5kg’s
02:00 5x DB Thruster 5x Decline Push-Up rx 15kg’s / 22,5kg’s
02:00 DB Single Arm OH Carry, every 20M perform 4x alt. Single Arm Snatch rx 15kg / 22,5kg
Repeat exersices