Capasity Workout:
Min 15-27:
EMOM 12 min:
1, 8 Double DB Left Leg BG Split Squats RIR 2
2, 8 Double Right Leg BG Split Squats RIR 2
3, 8 Z Press RIR 2
Min 30-42:
1, 10 High Box Jump
2, 15 V Ups
3, 5 (Weighted) Pull Ups RIR 2
Min 45-55:
EMOM 10 min:
1, 45 sec Max Cal Erg
2, 45 sec Max Devil Press 1*22.5/15 (50/35 lbs ) kg
L1: 15/10 kg (35/20 lbs)
Tri Erg Workout:
Tri Erg:
Teams of 2 Workout:
15 min Amrap:
12/9 Cal Row
12/9 Cal Bike Erg
Rest 5 min
15 min Amrap:
12/9 Cal Row
12/9 Cal Ski Erg
* Do every other round
