Aerobic Capacity:

3-5 Rounds: (36-60 min)
4 min Amrap:
10 Plate Ground to Overhead 20/15 kg
10 Plate Overhead Reverse Lunges 20/15
10 A Jumps
4 min Amrap:
10 Wall Balls 9/6 kg
10 Abmat Sit Ups
10/10 MedBall Russian Twist Throws to
wall 9/6 kg
4 min Amrap:
10/8 Cal Optional Erg
5 Strict Pull Ups (L1: Ring Row
2 Wall Walks (L1 10 Plank Shoulder Taps

Tri Erg:

Every 7 min for 42 min:
1, 50/38.25/18 cal Ski Erg
2, 50/38.25/18 cal Row
3, 50/38.25/18 cal Bike Erg
.=30 sec rest

Level 3: 60/45.40/30 Cal
Level 1: 40/30. 20/15 Cal
Adjust Cals in order to be done between
5-6 min