Endurance:

Amrap 15 min
Row, 550/500 m
15 AbMat Sit-ups
10 Reverse Burpees
– Rest 3 min
Amrap 15 min:
Single Arm Dumbbell Suitcase Carry, 22.5/15 kg, 30 m
Single Arm Overhead Walk, 22.5/15 kg, 30 m
Single Arm Dumbbell Front Rack Walking Lunge, 22.5/15 kg, 15 m
30 Mountain Climbers

Tri Erg Endurance:

Amrap 10 min:
Row, 450/400 m
15 AbMat Sit-ups
10 Reverse Burpees
Rest 3 min
Amrap 10 min:
Ski Erg, 450/400 m
30 Mountain Climbers
Rest 3 min
Amrap 10 min:
Bike Erg, 900/800 m
24 Jumping Alternating Lunges