Monthly Challenge
Daily 15 min Squat Challenge
Capasity Workout:
A, Every 90 sec for 9 min: (3 sets) (Min18-27)
1, 10 Banded Deadlift 50%
2, 30 sec Max Alternating Seated DB Strict Press
B. 15 min Partneramrap: (Min 30-45)
500/450 m Row
100 m Farmers Carry 10 m Segments 2*22.5/15 kg
10 Shuttle Runs (2*10 m)
C, EMOM 6 min:
1, 45 sec Max Abmat Sit Ups
2, 45 sec Max Russian Twist (DB or Plate)
3, 45 sec Max Superman Clap
Tri Erg Workout:
EMOM 16 min:
1, 45 sec Max Cal Row
2, 45 sec Max Cal Ski Erg
Rest 4 min
EMOM 16 min:
1, 45 sec Max Cal Row
2, 45 sec Max Cal Bike Er
