Capacity Work: Tabata Intervals: 1-2 Rounds (30-60 min) 10 set on Each Station 1, Row 2, Plate Ground to Overhead 20/15 kg 3, Burpee to Plate 4, Deficit Jumping lunges 5, 1 Hand Release Push Ups+2 Shoulder Taps 6, 2 Sit ups+1 Reverse Burpee
TRI ERG:
Tri Erg: 2000 M Row For Time(10 min Timecap) Rest 5 min 2000 M Ski For Time(10 min Timecap) Rest 5 min 4000 M Bike For Time(10 min Timecap)
