Redline simulation: Mixed Relay
Run 500m – 2:40
Ski 30 cals – 2:05
Deadball burpees 15kg @ 25 reps – 3:30
Russian Twist 5kg @ 100 reps – 1:14
Sandbag squat @ 20 & lunge @ 20m – 1:05
Row 30 cals – 1:57
Redline Simulation: Women’s intermediate
Run 500m – 3:16
Ski 25 cals – 2:01
Deadball burpees 12kg @ 20 reps – 2:42
Bike 25 cals – 2:27
Farmer’s carry 16kg @ 180m – 3:14
Shuttle run 80 x 10m – 5:46
Russian Twist 5kg @ 100 reps – 1:36
Sandbag squat @ 20 & lunge @ 20m – 3:46
Row 30 cals – 3:02
Squat Thrusts 60 reps – 2:57
The Mule 15kg @ 200m – 2:29
Sled Push and Pull 35kg @ 60m –
Time: 33:21