Monthly Challenge
Daily Core Workout
Capasity Workout:
A, EMOM 12 min:
1, 12 Bent Over Barbell Row RIR 2
2, 15 Squat Jump 40% of 1 RM
3, 10 Right Leg Hip Thrust RIR 2
4, 10 Left Leg Hip Thrust RIR 2
B, EMOM 12 min:
1, Erg for max cal
2, 10 Russian Kettlebell Swing+Max Box Jump Overs
24/20 inch 24/16 kg
C, EMOM 9 min
1, 45 sec Max V Ups
2, 20 sec Hollow Rock.Rest 10 sec.20 sec Hollow
Hold
3, 20 sec Superman Rock . Rest 10 sec. 20 sec
Superman Hold
Tri Erg Workout:
EMOM 40 min:
1, Cal Row
2, Cal Ski Erg
3, Cal Bike Erg
4, Recovery Lunges
