Endurance

Amrap 12 min:
Row, 250/200 m
8/8 Kettlebell FR Reverse Lunges, 1*16/12 kg
Rest 2 min between amraps
Amrap 12 min:
3 Strict Pull Up
6 Hand Release Push ups
18 Mountain Climbers
Rest 2 min between amraps
12 min Amrap:
8/8 Single Arm KB Swing 1*16/12 kg
16 Kettlebell Russian Twist
2/2 Kettlebell Turkish Get Ups 1*16/12 kg

Tri Erg Endurance

EMOM 12 min
1. Standing Bike Erg Damper 7-10 for Calorie,
2. Seated Bike Erg Damper 1-3 for Calories
3. 8/8 Kettlebell FR Reverse Lunges, 1*16/12 kg
– Rest 2 min between EMOMs
EMOM 12 min
1. Ski Erg Damper 7-10 for Calorie,
2. Ski Erg Damper 1-3 for Calories
3. Reverse Burpees
– Rest 2 min between EMOMs
EMOM 12 min
1. Row Damper 7-10 for Calorie,
2. Row Damper 1-3 for Calories
3. 2/2 Kettlebell Get Up 1*16/12 kg