Sunday Desember 15th

Capasity Workout:

Min 15-27: EMOM 12 min:
1, 12 Rumanian Deadlift RIR 2
2, 12 (Weighted) Push Ups RIR 2
3, 8/8 Single Arm Bent Over Dumbbell Row RIR 2
Min 30-48: Every 3 min for 18 min:
20 Russian Kettlebell Swing 24/16 kg
20 A Jumps
Max Cal Erg
* No Rest in between sets
Min 51-50: E30 sec for 4 min
1, 20 sec Superman
2, 20 sec Hollow Hold
3, 20 sec Side Plank Left
4, 20 sec Side Plank Right

Tri Erg Workout:

One to One Work
EMOM 36 min:
1, Row for cal
2, Ski Erg for cal
3, Bike Erg for cal
4-6, Rest