Rep/Interval Scheme: 90 seconds work // 30 seconds rest

20 rounds

Athletes will complete each zone twice.

Zone 1

12 dumbbell tricep kickbacks

Crossbody climbers for remaining time

Zone 2

Run

Zone 3

Max meter underhand sled push

Zone 4

Row

Zone 5

Max reps inchworm push ups

Zone 6

Ski erg

Zone 7

Max reps dual kettlebell step ups

Zone 8

Max reps single arm dumbbell row (switch every 6 reps)

Zone 9

Max reps wallballs

Zone 10

12 reps heels over dumbbell

Low plank for remaining time