a. 10K Build up jog (55:40) Machine Treadmill(1% Incline) 2km = 9km/h(6:40) 2km = 10 km/h(6:00) 2km = 11 km/h(5:27) 2km = 12 km/h(5:00) 2km = 13 km/h(4:37) b. AMRAP 9 12 BB Floor Press 9 Push Ups 6 Lateral Bar Burpee 3min Rest AMRAP 9 12 Dual DB Deadlift 9 Dual Hang DB Power Clean 6 Pull Ups 3min Rest AMRAP 9 12/9 Cal Erg 9 Single KB Revers Lunge 6 Wallball