ENGINE #19
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RPE 9
Warmup 5 MINS
01:00 OH Squats
01:00 90-90 Transitions
01:00 Walkout Pushup
01:00 BW Jefferson Curls
01:00 Shuttle Run
INTENSITY ERGO 26 MINS
03:00 Work/00:15 Rest, 1 Complete circuit
ZONE 1
Shuttle Run / Run
ZONE 2
550/700 M RowErg
FRT Rest
S1: 500/600M
S2: 400/500M
ZONE 3
Shuttle Run / Run
ZONE 4
550/700 M SkiErg
FRT Rest
S1: 500/600M
S2: 400/500M
ZONE 5
Shuttle Run / Run
ZONE 6
1100/1400M BikeErg / 30/40cals AssaultBike
S1: 1000/1200M, 25/35 cals
S2: 800/1000M, 20/30 cals
INTESITY TRAINING 20MINS
AMRAP for 20mins
5x Man Maker’s
10x Burpee Over DB
20M DB Walking Lunge
Rx 15kg/22,5kg. Use the same weight throughout all the moves.