2 Rounds: 40 sec on/20 sec off on each station: 1, 5* Optional Erg for meter Rest 1 min 2, 5* 3 Shuttle Runs (2*7.5m)+Max Dumbbell Snatches 22.5/15 kg Rest 1 min 3, 5* 6 Reverse Burpee+Max Push Ups Rest 1 min
Tri Erg:
2 Rounds: 40 sec on/20 sec off on each station: 1, 5* Ski Erg for meter Rest 1 min 2, 5* Standing Bike Erg for meter Rest 1 min 3, 5* Row for meter Rest 1 min
