Capacity Workout:
Amrap 20-30 min:
200 m Double KB Front Rack Carry 2*24/16 kg (L1: 16/12 kg)
—
5 Rounds:
3 Strict Pull Ups (L1 6 Ring Rows)
6 HR Push Ups (L1: On Knees)
9 V Ups
12 Air Squats
—
Amrap 20-30 min:
1000/900 m Row/Ski/Bike
—
5 Rounds:
200 m Run
12 SA DB Box Step Overs 24/20 inch 1*15/10 kg (L1: No weight)
Tri Erg:
3 sets:
EMOM 12 min:
1, X Cal Row
2, X Cal Ski
3, X Cal Bike
4, Rest*
Everyone rest at minute 4
Rest 1 min between EMOMS (since last minute is rest this gives you 2 min rest between each interval set)
