30-60 min Amrap: 400 m Run 100 m Double DB Farmers Carry 2*22.5/15 kg 40 Crossovers (max 5 attempts) 20 Abmat Sit Ups 10 Strict Pull Up/Ring Rows
Level 1: 15/10 kg DB Single Unders instead of CrossOvers
Tri Erg:
Tri Erg: 30/30 Intervals 2 Rounds: 5 set*30 sec on/30 sec off Ski Erg Rest 1 min 5 set*30 sec on/30 sec off Bike Erg Rest 1 min 5 set*30 sec on/30 sec off Row Rest 1 min
