Aerobic Capacity:

Amrap 36-60 min:
400 m Run
20 Reverse Lunges (No Weight)
20 Overhead Squats 20/15 kg
20 Single Leg Alternating V Ups

Tri Erg:

Partner Tri Erg:
A, 5000/4500 m Ski Erg
– Cap 20 min
B, 10 000/9000 m Bike Erg
– Cap 20 min