Capasity Workout:
EMOM 12 min: (Min 15-27)
1, 8-12 Floor Press (RIR 2)
2, 6 Left Leg Tempo KB FR BG Split Squats (RIR 2)
3, 6 Right Leg Tempo KB FR BG Split Squats (RIR 2)
4, Rest
2 min on/2 min off for 20 min (5 sets) (Min 30-50)
10 Russian KB Swing 24/16 kg (52/35 lbs)
5 Lateral Burpee over KB
10 KB Goblet Squats 24/16 kg (52/35 lbs)
Max Cal Erg
2 min Amrap:(Min 53-55)
Max V Ups
Tri Erg Workout:
Every 6 min for 36 min:
20/15 Cal Row
20/15 Cal Ski Erg
20/15 Cal Bike Erg