Sunday Funday:

A, Thruster : 3 Rep Max

B, Amrap 10 min:
5 Front Squats, 45/30 kg
5 Bar Facing Burpees
10 AbMat Sit-ups

 

Tri Erg:

A, Max rep i 10 min:
Max cal Ski Erg
Inom varje minut:
20 sek: Damper 10/810 sek: rest
20 sek: Damper 4/3 10 sek rest

B, Max rep i 10 min:
Max cal Row
Inom varje minut:
20 sek: Damper 10/8 10 sek: rest
20 sek: Damper 4/3 10 sek rest

C Max rep i 10 min:
Max cal Bike
Inom varje minut:
20 sek: Standing Bike Erg Damper 10/8 10 sek: rest
20 sek: Seated Bike Erg Damper 4/3 10 sek rest