Every 6 min for 36 min (3 Rounds) 1, 4 min Amrap: 15/12 Cal Optional Erg 15 Air Squats 10 Russian Kettlebell Swing 16/12 kg 2, 4 min Amrap: 30 m Farmers Carry 2*22.5/15 kg 5 Shuttle Runs (2*7.5m) 10 SA DB Box Step Overs 1*22.5/15 kg
Level 1: 2*15/10 kg
Tri Erg:
Every 6 min for 36 min (2 Rounds) 1, 1100/1000 m Row 2, 1100/1000 m Ski Erg 3, 2200/2000 m Bike Erg
