Monthly Challenge
Daily Hang Challenge (Accumulate 3-7 min each day)
Capasity Workout:
A, EMOM 6 min:
10 Paused Back Squats 40%+
– Pause= 1 sec in bottom
B, EMOM 6 min:
10 Floor Press 40% of 1 RM Bench
C, E3MOM for 15 min: (5 sets)
Amrap 2 min
250 m Row
Max Sled Push/Burpees
D, E30 sec for 4.5 min:(3 sets)
1, 20 sec Left Leg Plank
2, 20 sec Right Leg Plank
3, 20 sec Hollow Rock
Tri Erg Workout:
Teams of 3 Workout:
1, 18 min Amrap:
– Ski Erg Cal
– Row Cal
Rest 2 min
B, 18 min Amrap:
– Bike Erg Cal
– Row Cal
2 Athletes work/1 rest
