4 sets: 6 min Amrep:
600/550 m Erg (1200/1100 Bike)
10 Shuttle Runs (2*7.5m)
Max DB Box Step Overs 24/20inch
Rest 3 min between sets
DB Weights:
L2-3: 1*22.5/15 kg (50/35 lbs)
L1: 1*15/10 kg (35/20 lbs)
Tri Erg Workout:
E4MOM for 36 min:
Min 1-2: Ski for Max Cal
Min 3: Max sec Hang
Min 4: Rest
Min 5-6: Bike for max Cal
Min 7: Max Sec Wall Sit
Min 8: Rest
Min 9-10: Row for max Cal
Min 11: Max sec Ring Support
Min 12: Rest
