Interval Scheme: :40 on // :20 rest x 40 rounds

Each zone has two stations (A & B). Perform a 40 second AMRAP at station A and then switch to station B during the 20 second rest period. Continue to alternate between stations A & B until you have completed 8 total rounds (4 rounds at each station). Then move on to the next zone.

Zone 1

A: DB reverse lunges

B: Row (sprint)

Zone 2

A: Hollow body flutter kicks

B: KB deadlifts

Zone 3

A: Dual DB push press

B: Ski erg (sprint)

Zone 4

A: Plate ground to overhead

B: Speed skaters

Zone 5

A: KB goblet squats

B: Burpee broad jumps