COMPLETE #12

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Warmup 4 MINS

AMRAP

20s Speed Skater
20s OH Squat
20s Inside-outside Plank Jumps

Compromised Efforts 36 MINS

02:30 min Work/ 30s Rest, 2 complete circuit

Zone 1
MAX M SkiErg aim 500M+

S1: aim 400M+
A1: aim 700M+

Zone 2
MAX REPS Wallballs rx 4kg / 6kg

S1: WB 3kg / 4kg
A1: WB 6kg / 9kg

Zone 3
5x BB Deadlifts rx 45kg / 75kg
00:20 Rest

S1: Reduce weight
A1: 65kg / 95kg

Zone 4
MAX M Sled Push / Treadmill Push

Zone 5
MAX M RowErg aim 500M+

S1: aim 400M+
A1: aim 700M+

Zone 6
Max distance farmer carry then max distance BBJ for remaining time
MAX M KB Farmer’s Carry rx 24kg’s / 32kg’s
MAX M Burpee Broad Jumps

S1: reduce weight
A1: Pinch grip carry rx 15kg’s / 20kg’s

FINISHER
6mins

MAX M Walking Lunge rx 15kg’s / 22,5kg’s
Every 10 meters perform 1x Man Maker