Monthly Challenge
Daily 15 min Squat Challenge
Capasity Workout:
A, EMOM 12 min: (3 Rounds)
1, 8 Left Leg FR Bulgarian Split Squats
2, 30 sec of Max Strict Pull Ups (L1 Ring Row)
3, 8 Right Leg FR Bulgarian Split Squats
4, Rest
B, 2 min on/1 min off for 5 sets (15 min)
20/15 cal Erg
Max Burpee Box Jump overs 24/20 inch
C, E20 sec for 4 min: (8 rounds)
1, 20 sec Superman
2, 20 sec Hollow
X= Lowest nr of seconds”
Tri Erg Workout:
Partner Workout:
A, 10 min Amrap
Partner A: 12/9 Ski Erg
Partner B: 8 Line Facing Burpees
– Rest 2 min
B, 10 min Amrap
Partner A: 12/9 Row
Partner B: 8 Wall Balls 9/6kg
(20/14lbs)
– Rest 2 min
C, 10 min Amrap
Partner A: 12/9 Bike Erg
Partner B: 12 Abmat Sit Ups
