COMPLETE #18

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RPE 9

Warmup 6 MINS

01:00 Inchworm Pushup
01:00 Lunge and Twist
01:00 Cossack Squat
01:00 Situp to Glute Bridges
01:00 90-90 Transitions
01:00 Gorilla Squat with Thoracic Rotation

Zone Intervals 41 MINS

6min work / 1min rest, 1 complete circuit

ZONE 1
900/1000 M RowErg
Remaining time MAX REPS Burpee over Rower

ZONE 2
AMRAP
10x DB Hanging Reverse Lunges rx 15kg’s / 22,5kg’s
10x DB Decline Push-Up

ZONE 3
MAX M Run / MAX M BikeErg / MAX M Curv Runner

ZONE 4
AMRAP
T1: 40M Sled Push rx 102kg / 152kg
T2: MAX REPS ABmat SitUp

Scale weight to beat the time 1:30 or less

A1: Sled 152kg / 202kg

ZONE 5
AMRAP
P1: 25x Wallballs rx 6kg / 9kg
P2: FRT SkiErg

Scale REPS to beat the time 1:30 or less

ZONE 6
AMRAP
10x BB Deadlift rx 50kg / 70kg
5x Burpee Box Jump rx 50cm / 60cm