Monthly Challenge
Daily 15 min Squat Challenge
Capasity Workout:
A, EMOM 12 min: (4 Rounds)
1, 12 Alt Goblet Cossack Squat 15/10 kg (Assisted for Level 1)
2, 6/6 Barbell Single Leg Deadlift RIR 2
3, 30 sec Max Push Ups on Dumbbells (L1 on box)
B, 1 min on/1 min off for 16 min: (8 Rounds)
10 Alt DB Devil Press 1*22.5/15 kg (50/35 lbs)
5 Shuttle Runs (2*7.5 m)
C, 3 Rounds:
20 Hollow Rock
15/15 Single Leg V Ups
20 sec Hollow Hold
Rest 30 sec
Tri Erg Workout:
2 Rounds:
EMOM 4 min: (for max cal)
1, 45 sec Standing Bike Erg D10
2, 45 sec Bike Erg Optimal Damper
Rest 2 min
EMOM 4 min: : (for max cal)
1, 45 sec Ski Erg D10
2, 45 sec Ski Erg Optimal Damper
Rest 2 min
EMOM 4 min: : (for max cal)
1, 45 sec Row D10
2, 45 sec Row Optimal Damper
Rest 2 min
