Author: Ruggiero

Run (moderate pace)1500mKettlebell swingsx15Run (sprint)200mWalking Lunges50m3 rounds

Run500mBurpeesx20Wall Ballsx25Sled Push (or 12 reps Leg Press)20mAMRAP 30min

5 km Row + Station every 1 km5 km15 walking LungesStation20 Air SquatsStationFocus row + conditionning

Run2000mFarmers Carry300mSkierg2000mWalking Lunges150m1 round or 2 rounds, depend of your level

200 m run + 10 burpeesRound 1400 m run + 15 air squatsRound 2600 m run + 20 sit-upsRound 3400 m run + 15 air squatsRound 4200 m run + 10 burpeesRound 53 rounds - 1min rest

Row12 calSingle Kettlebell Cleanx12Max Burpees until 6:00Max5 x 8 min (6' work / 2' rest)

SkiErg2minRow2minBike2minBurpeesx20Sit-upsx154 rounds (80% max intensity)

300 m Run + 10 Wall BallsStation 1400 m Run + 10 WBStation 2500 m Run + 10 WBStation 3600 m Run + 10 WBStation 4700 m + 10 WBStation 53 rounds

Run600mSandbag Squatsx20Farmers carry150mBurpeesx204 rounds - for time

Ski20 calLungesx20Box Step Oversx20Burpeesx20EMOM 40min