Capasity Workout:
A, EMOM 12 min (3 sets) (Min18-30)
1, 6 Left Leg FR BG Split Squats+8 BG Split Squats High Jumps
2, 30 sec (Max Elevated) Ring Rows
3, 6 Right Leg FR BG Split Squats+8 BG Split Squats High Jump
4. Rest
B, EMOM 14 min: (Min 34-48)
1, 45 sec Max Cal Erg
2, 45 sec Max Alt SA DB Devil press 1*22.5/15 kg (50/35 lbs)
C, E30 sec for 4 min (Min 51-55)
1, 20 sec Side Plank Left Side
2, 20 sec Side Plank Right Side
3, 20 sec Hollow Hold
4, 20 sec V Ups
Tri Erg Workout:
EMOM 12 min (0-12 min)
1, 40 sec Ski Erg for meters
2, 40 sec Row for meters
3, 40 sec Bike Erg for meters
EMOM 12 min: (12-24 min)
1, 30 sec Ski Erg for meters
2, 30 sec Row for meters
3, 30 sec Bike Erg for meters
EMOM 12 min: (24-36 min)
1, 20 sec Ski Erg for meters
2, 20 sec Row for meters
3, 20 sec Bike Erg for meters
