Capasity Workout:
4 set:
6 min Amrap:
30 sec on/30 sec off
40/30 Cal Erg
20 SA Alt DB Devil press 1* 22.5/15 kg (50/35 lbs)
30 V Ups
20 SA DB Box Step Overs 1* 22.5/15 kg (50/35 lbs)
Rest 3 min between sets
Start next set where you left off
L1: 15/10 kg, SL V Ups
Tri Erg Workout:
Every 3 min for 36 min: (3 rounds)
1, Ski Erg for max cal
2, Row for max cal
3, Bike Erg for max cal
4, rest