A, E90sec for 9 min (4 Rounds) (20-29 min)
1, 12 Ring Push Ups(RIR 2)
2, 12 Sumo Deadlift (RIR 2)
B, E3MOM for 15 min: (33-48)
20/15 Cal Row
20 Russian Kettlebell Swing 24/16 kg (52/35 lbs)
Max rep Lateral Burpee Over Bar
– No rest in between rounds
C, 3 min Amrap: (52-55)
Shoulder Taps for quality
Tri Erg Workout:
A, 10 set*45 sec on/15 sec off
Ski Erg
Rest 3 min
B, 10 set*45 sec on/15 sec off
Bike Erg
Rest 3 min
C, 10 set*45 sec on/15 sec off
Row
