COMPLETE #9

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Warmup 5 MINS

50s Work/ 10s Rest

00:50 Spiderman Climber
00:50 Plate Jefferson Curls
00:50 Rotating Push Ups
00:50 Plate Lunge and twist
00:50 Inside-outside Plank Jumps

Main Workout 34 MINS

8min Work/ 30s Rest, 1 complete circuit

Zone 1
P1: (Timer) 25x KB American Swing rx 16 kg / 24 kg
P2: MAX M Treadmill run

Zone 2
T1: (Timer) 60m Sled Push rx 102kg / 152 kg
T2: MAX REP BB Deadlift YGIG rx 55 kg / 85 kg

Zone 3
P1: (Timer) 400M SkiErg, time to beat 2:00 mins
P2: MAX REP WallBalls rx 6 kg / 9 kg

Zone 4
P1: (Timer) 400 M Row, time to beat 2:00 mins
P2 Sandbag Walking Lunge rx 30kg / 40kg

Finisher 6 MIN

AMRAP
80 M KB Farmer’s Carry 24 kg / 32 kg
4x Ascending Burpee Push up