ENGINE #4

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Warmup 6 MINS

50s Work/ 10s Rest

00:50 Bodyweight Jefferson Curls
00:50 Speed Skaters
00:50 Walkouts
00:50 Pogo Jumps
00:50 Quadruped Hip Cars
00:50 Burpee

Long Intervals 36 MINS

5:30 min Work/ 30s Rest, 6 Rounds (1x Complete Circuit)

Zone 1
500 M Run (3:00)
MAX REPS Wallball
(s1: 400M, s2: 300M)

Zone 2
500 M Run (3:00)
MAX REPS Burpees Chest to Floor
(s1: 400M, s2: 300M)

Zone 3
500 M SkiErg
20x DB Thrusters rx 22,5kgs / 15kg’s
MAX M SkiErg
(s1: 400M, s2: 300M)

Zone 4
500 M Row
20x DB Deadlifts
MAX M Row
(s1: 400M, s2: 300M)

Zone 5
500 M Run (3:00)
MAX REPS Burpees Chest to Floor
(s1: 400M, s2: 300M)

Zone 6
500 M Run (3:00)
MAX REPS Wallball
(s1: 400M, s2: 300M)