Capacity Workout:
4-6 Rounds (40-60 min)
5 min Amrap:
Buy in: 400 m Run
Then max rounds:
10 Abmat Sit Ups
10 Hand Release Push Ups (L1: on Knees)
10 Alt DB Renegade Row L2: 2*22.5/15 kg (50/35 lbs) L1: 15/10 kg (35/20 lbs)
5 min Amrap:
Buy in: 500 m Erg
Then max rounds:
10 Plate Ground to Overhead 20/15 kg (45/35 lbs)
10 m Plate Overhead Walking Lunges 20/15 kg (45/35 lbs)
Tri Erg Workout:
30-20-10 Intervals:
2 Rounds:
5 min Ski Erg
Rest 1 min
5 min Bike Erg
Rest 1 min
5 min Row
Rest 1 min
30 sec Slow Pace, 20 sec Medium Pace, 10 sec Fast Pace
