ENGINE #12

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Warmup 4 MINS AMRAP

20s Air Squat
20s High Knee Run
20s Mountain Climber

Long Intervals 46 MINS

10 min Work/ 2 min Rest, 1 complete circuit

Zone 1
AMRAP, TC 10min
P1: Run
P2: (Timer) 20x Alt. Lunge with single DB rx 15kg / 22,5kg
carry the weight as you prefer
ADD 10x Alt. Lunge with single every rnd

S1: Start with 10x Alt. Lunge with single, reduce weight

Zone 2
AMRAP, TC 10min
12x BB Deadlift rx 35kg / 55kg
9x BB Hang Power Clean rx 35kg / 55kg
6x Push Jerk rx 35kg / 35kg

S1: REPS 9x, 6x, 3x, reduce weight

Zone 3
AMRAP, TC 10min
Team effort
T1: Ski together 800M
T2: 8x Alt Single Arm DB Snatch + 8x DB Standing to Kneeling rx 15kg / 22,5kg

S1: Team effort 500M Ski, reduce weight
A1: Team effort 1000M Ski
Switch Teams at least every 2,5MINS

Zone 4
AMRAP, TC 10min
100m Row
20x Wall Ball rx 6kg / 9kg
ADD 100m Row every round

S1: Row 100m add 50m every round, reduce weight
A1: Row 200m add 100m every round