ENGINE #14

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Warmup 5 MINS 

1MIN Walkout Pushup
1MIN PVC Single Leg Deadlift
1MIN PVC over Lateral Pogo Jumps
1MIN PVC Pass Through
1MIN Hot Feet Sprawls

EMOM5 40MINS

Rotate zones every 5mins, 2 Complete circuits

Zone 1
1000 M Run
Rest and transition in remaining time

S1: 800m Jogg
S2: 500m Walk

Zone 2
40x BB Deadlift rx 35kg / 50kg
500 M SkiErg / 1000 M Bike
Rest and transition in remaining time

S1: Deadlift reduce weight, SkiErg 400m / Bike 800m

Zone 3
1000 M Row
Rest and transition in remaining time

S1: 800m

Zone 4
40x DB Push Press rx 12,5kg’s / 17,5kg’s
20x Burpees Chest to Floor
Rest and transition in remaining time

S1: Deadlift reduce weight
A1: DB weight 15kg’s / 22,5kg’s