8 Rounds of 4:30 ON/ 0:30 OFF

Zone 1:

500/400m Run

Max Meter Sandbag Walking Lunges 20/15kg

Zone 2:

600/500m Row-Erg

Max Push Ups

Zone 3:

600/500m Ski-Erg or 1250/1000m Bike

Max Burpees

Zone 4:

500/400m Run

Max Wall Balls 9/6kg