Monthly Challenge

Daily Short Run Challenge

Capasity Workout:

A, EMOM 9 min: 
1, 12 Left Arm Bent over DB Row on Box
2, 12 Right Arm Bent over DB Row on Box
3, 5 High Box Jumps

B, Ind or Partner Amrap 
20 min Amrap:
550/500 m Erg
15 Hand Release Push Ups
20 Russian KB Swing 24/16 kg (52/35 lbs)
25 Abmat Sit Ups

C, Finisher: (Min 53+)
1 Set for max time of Wall Sit (Weighted in Goblet)

Tri Erg Workout:

3 Rounds (A-B-A-B-A-B)
A, 3 min Amrap:
500 m Row
Max Cal Ski Erg

Rest 3 min

B, 3 min Amrap:
500 m Row
Max cal Bike Erg

Rest 3 min