Sunday January 12th

Capasity Workout:

EMOM 12 min: (Min 15-27)
1, 12 Bent Over Barbell Row RIR 2
2, 15 Squat Jump 40% of 1 RM
3, 10 Right Leg Hip Thrust RIR 2
4, 10 Left Leg Hip Thrust RIR 2
EMOM 12 min: (Min 30-42)
1, Erg for max cal
2, 10 Russian Kettlebell Swing+Max Box Jump Overs
24/20 inch 24/16 kg (L1 16/12 kg)
EMOM 9 min (46-55)
1, 45 sec Max Alt Single Leg V Ups
2, 20 sec Hollow Rock.Rest 10 sec.20 sec Hollow Hold
3, 20 sec Superman Rock . Rest 10 sec. 20 sec Superman Hold

Tri Erg Workout:

Every 14 mins for 42 mins,
alternating between:
1, Row, 3000/2700 m
2, Ski Erg, 3000/2700 m
3, Bike Erg, 6000/5400 m

Level 1:
1, Row, 2500/2250 m
2, Ski Erg, 2500/2250 m
3, Bike Erg, 5000/4500 m