ENGINE #16

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RPE 8-9

Warmup 5 MINS 

100M Easy Run / 50M Walk
8x PVC Pass through from side to side
8+8x PVC Single Leg Deadlift

COMPROMISED MACHINES 46 MINS

10 min Work/ 2 min Rest, 1 Complete Circuit

Zone 1
AMRAP
200M Run
100M Recovery Jogg
Add 100m each RND to RUN

S1: Start with 100M Run/Jogg
S2: 50M Power Walk then 25M Walk, add 50M Power Walk each RND

Zone 2
AMRAP
600M Row
20x Wallball rx 6kg / 9kg

S1: 500M Row, 15x WB, reduce weight
S2: 400M Row, 10 WB, reduce weight

Zone 3
AMRAP
600M Ski / 1200M Bike
20x Push Up

S1: 500M Ski / 1000M Bike, 15x Push Up
S2: 400M Ski / 800M Bike, 10x Push Up

Zone 4
AMRAP
20x Burpee Box Jump rx 50cm / 60cm
30s Hollow Hold

S1: 20x Burpee Box Step Ups
S2: 15x Burpee Box Step Ups