Endurance:

EMOM 12 min:
1-2, Row
3, 45 Sec Straight Arm Plank
– Rest 1 min
EMOM 12 min:
1, Shuttle Runs
2, Burpee To Plate
3, 30/30 meter Plate Waiters Walk
– Rest 1 min
EMOM 12 min:
1, Plate Ground To Overhead 15/10 kg
2, Plate Alt Reverse Rotational Lunge 15/10 kg
3, 20 Russian Twist 15/10 kg

Tri Erg Endurance

EMOM 12 min:
1-2, Row
3, 45 Sec Straight Arm Plank
-Rest 1 min
EMOM 12 min:
1, Ski Erg
2, Burpee To Plate
3, 30/30 meter Plate Waiters Walk
-Rest 1 min
EMOM 12 min:
1, Bike Erg
2, Plate Reverse Rotational Lunge 15/10 kg
3, 20 Russian Twist 15/10 kg