Monthly Challenge
Daily Step-Up Challenge
Capasity Workout:
EMOM 12 min:
1, 10 (Elevated) Ring Row
2, Max DB Push Press 2*22.5/15 kg
3, Rest
EMOM 16 min (30 on/30 off)
1, Erg
2, 5 DB Cleans+Max DB Front Squat 2*22.5/15 kg
3, Reverse Burpee
4, KB Farmers Carry for max meter 2*24/16 kg (50/35 lbs)
EMOM 6 min:
1, 45 sec Face Up Chinese Plank or Sandbag BH Hold
2, 12 Sling Hamstring Curl
3, 12 Sling Pike
Tri Erg Workout:
E2MOM for 32 min: (90 sec on/30 sec off:)
1, Row for Cal
2, Ski Erg for Cal
3, Bike Erg for Cal
4, Rest
