FOUNDATIONAL #12

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Warmup 6 MINS 

1MIN Extreme Mountain Climbers with Pushups
1MIN Plate Jefferson Curls
1MIN Plate Deadlift to Row
1MIN Plate GTOH
1MIN Alternating Jackknife Situp
1MIN Plate Halo

Main Workout 40 MINS

2:00 work / 30s rest, 2 complete circuits

Zone 1
02:00 MAX M Run

Zone 2
02:00 Stationary feet Sled Pull 6M rx 78kg / 102kg

Zone 3
02:00 RowErg aim 400M+
S1: 300M+
A1: 500M+

Zone 4
02:00 AMRAP
10x DB Bench Press
10x Pushups

Zone 5
02:00 BikeErg aim 800M
S1: 600M+
A1: 1000M+

Zone 6
02:00 Sandbag Step Ups rx 20kg / 50cm, 30kg / 60cm

Zone 7
02:00 SkiErg aim 400M+
S1: 300M+
A1: 500M+

Zone 8
02:00 AMRAP
5x DB Bicep Curls
10x DB Bent Over Rows