Every 6 min for 36-60 min 5 Shuttle Runs (2*7,5 m) 5 Strict Pull Ups+10 Hand Release Push Ups 5 Shuttle Runs (2*7,5 m) 5/5 Single Arm Dumbbell Front Squat 1*22.5/15 kg 5 Shuttle Runs (2*7,5 m) 5/5 Single Arm Dumbbell Push Press 1*22.5/15 kg Level 1: Ring Rows+Push Ups on knee 1*15/10 kg
Tri Erg:
Every 6 min for 36 min: 1, 80/60 cal Ski 2, 80/60 cal Bike 3, 80/60 cal Row Cap 5 min L1: 60/45 cal
