ENGINE #9

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Warmup 4 MINS

6x Low Squat T Spine Rotations
8x Good Mornings
10x Squat Jack

Death By Everything 40 MINS

EMOM1 for 5 MINS Work/ 60s Rest between Zones, 1 complete circuit

Zone 1
01:00 Treadmill run, rx 10cal / 12cal / 14cal / 16cal / 18 cal, rx male +2cal each rnd

Zone 2
01:00 WallBall, rx 18reps / 20reps / 22reps / 24reps / 26reps, 6kg / 9kg

Zone 3
01:00 Row x5, rx 10cal / 12cal / 14cal / 16cal / 18 cal, rx male +2cal each rnd

Zone 4
01:00 Burpee, rx 18reps / 20reps / 22reps / 24reps / 26reps

Zone 5
01:00 SkiErg, rx 10cal / 12cal / 14cal / 16cal / 18 cal, rx male +2cal each rnd

Zone 6
01:00 Walking Lunge, rx 18reps / 20reps / 22reps / 24reps / 26reps, rx 20kg / 30kg

Zone 7
01:00 BikeErg / Assault Bike, rx 10cal / 12cal / 14cal / 16cal / 18 cal, rx male +2cal each rnd

Zone 8
01:00 Box Jump, rx 18reps / 20reps / 22reps / 24reps / 26reps rx 60cm / 50cm