A, E2MOM for 12 min:
1, 5 Weighted Pull Ups+ 10-20 Banded CTB Pull Ups
2, 5 High Box Jumps+ 4 Tempo Goblet Squats (3 sec
down+7 sec up)
B, EMOM 15 min:
1, Row for cal
2, Burpee Box Step Overs 1*22.5/15 kg
3, Rest
C, Bring Sally Up
Push Up Version
Tri Erg Workout:
For max meters:
A, 6 set*90 sec on/30 sec off
Rest 2 min
B, 12 set*45 sec on/15 sec off
Rest 2 min
C, 24 set*20 sec on/10 sec off
Alternate machine each interval
