Capasity Workout:
A, EMOM 12 min (3 sets) (Min18-30)
1, 4 Superslow Goblet Squats (8 sec up+2 sec down)
2, 12 Bent Over Barbell Row RIR 2
3, 45 sec Max Rep Glute Bridge RIR 2
4, Rest
B, 15 min Amrap (Min 34-49)
5 Left Arm DB Cleans 22.5/15 kg (50/35 lbs)
5 Left Arm DB Front Squats 22.5/15 kg (50/35 lbs)
10 Hand Release Push Ups
5 Right Arm DB Cleans 22.5/15 kg (50/35 lbs)
5 Right Arm DB Front Squats 22.5/15 kg (50/35 lbs)
10 Abmat Sit Ups
E30 sec for 3 min (Min 52-55)
1, 20 sec Hollow Rock
2, 20 sec V Ups
3, 20 sec Superman Hold
Tri Erg Workout:
Every 3 min for 36 min:
1, X Cal Row
2, X Cal Ski Erg
3, X Cal Bike Erg
X= Lowest number of cal in any
round
