ENGINE #11

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Warmup 4 MINS

AMRAP

10x Lunge Jump
5x Kang Squat
2x Burpee

Long Intervals 46 MINS

10 MINS Work/ 2MINS Rest between Zones, 1 complete circuit

Zone 1 For time, TC 10min
200m Run
30x Alt. Single arm Devil’s Press rx 15kg / 22,5kg
500m Run
60x Alt. Lunge with single DB rx 15kg / 22,5kg
carry the weight as you prefer

S1: Walk 100m and 300m, reduce weight
A1: Run 400m and 700m, 15kg / 22,5kg

Zone 2 For time, TC 10min
REPS 2-4-6-8-10-8-6-4-2
BB Deadlifts, rx 60kg / 90kg
Bar facing burpee

Zone 3 For time, TC 10min
Team effort
18x 10m Sled Push rx 102kg / 152kg
One athlete pushes the sled while the rest of the team performs MAX REP ABMat sit-ups

S1: Reduce weight
A1: Sled Push 152kg / 202kg

Zone 4 For time, TC 10min
200m Row
30x Wall Ball rx 6kg / 9kg
500m Row
120m KB Farmer’s Carry, every 30m perform 4x Down and ups rx 24kg’s / 32kg’s

S1: Row 100m and 400m, reduce weight
A1: Row 400m and 800m