Monthly Challenge
Daily Step-Up Challenge
Capasity Workout:
“Bang for the Buck Sunday”
EMOM 12 min:
1, 12 Rumanian Deadlift RIR 2
2, 12 (Weighted) Push Ups RIR 2
3, 8/8 Single Arm Bent Over Dumbbell Row RIR 2
Every 3 min for 18 min:
20 Box Jump Overs 24/20 inch
10 Burpee Box Jump Overs 24/20 inch
Max Cal Erg
* No Rest in between sets
E30 sec for 4 min
1, 20 sec Superman
2, 20 sec Hollow Hold
3, 20 sec Side Plank Left
4, 20 sec Side Plank Right
Tri Erg Workout:
Teams of 4:
3 sets*10 min:
Row Calories
Bike Erg Calories
Ski Erg Calories
* KB Farmers Hold 2*24/16 kg
Rest 3 min in between sets
* Team Mates on machines can only work while one athlete is holding the KB in Farmers Position
