Sunday May 4th

Monthly Challenge

Daily Short Run Challenge

Capasity Workout:

A, EMOM 12 min: 
1, 6 LL Bulgarian Split Squats+8 BG SS Jumps
2, 6 Z Press
3, 6 RL Bulgarian Split Squats+8 BG SS Jumps
4, Rest
B, 3 Rounds: 
2 min Amrap:
1 SA DB Snatch 1*22.5/15 kg (50/35 lbs)
1 SA DB Hang Clean & Jerk 1*22.5/15 kg (50/35 lbs)
– Switch Arm each round
30 sec rest
2 min Amrap:
Max Cal Erg
30 sec rest
C, E30 sec for 2 min: 
1, 20 sec Side plank left side
2, 20 sec Side plank right side

Tri Erg Workout:

Teams of 3:
12 min Amrap:
Cal Ski Erg – Farmers Hold 2*32/24 kg*
– Rest 1 min
12 min Amrap:
Cal Bike Erg – Wall Sit
– Rest 1 min
12 min Amrap:
Cal Row – Ring/Box Support