Monthly Challenge
Daily Burpee Challenge
Capasity Workout:
A, E30 sec for 4 min:
1, 20 sec Max Push Ups
2, 20 sec Superman Hold
B, E30 sec for 4 min:
1, 20 sec Max Pull Up/Ring Row
2, 20 sec Chin Over Bar/Ring Row Hold Hold
C, 18 min Amrap
400 m Run/Erg
40 Med Ball Box Step Overs 24/20 inch, 9/6 kg
15 Reverse Burpee
D, E30 sec for 4 min:
1, 20 sec Hollow Hold
2, 20 sec Hollow Rock
Tri Erg Workout:
EMOM 36 min:
1, Bike Erg D10 for max cal
2-3, Bike Erg at Optimal Damper
4, Ski Erg D10 for max cal
5-6, Ski Erg at Optimal Damper
7, Row D10 for max cal
8-9, Row at Optimal Damper
