Capasity Workout:
A, EMOM 12 min: (Min 15-27)
1, 12 Bench Press/Floor Press RIR 2
2, 12 Staggered Rumanian Deadlift Left Leg RIR 2
3, 12 Staggered Rumanian Deadlift Right Leg RIR 2
4, 12 Bent Over Barbell Row RIR 2
B, EMOM 16 min for max rep: (Min 30-46)
1, Erg for Cal
2, Bar facing Burpees
3, 3 Shuttle Runs+Max Wall Balls 9/6 kg (20/14 lbs)
4, Rest
C, E30sec for 6 min: (Min 49-50)
1, 20 sec Hollow Hold
2, 20 sec Side Plank Left Side
3, 20 sec Side Plank Right Side
4, 20 sec Superman
Tri Erg Workout:
Teams of 3 Workout:
5500/5000 m Ski Erg
5500/5000 m Row
11 000/10 000 m Bike Erg
* Row is released at 2000 m Ski
* Bike is released at 2000 m Row
Cap 40 min
