Sunday July 13th

Monthly Challenge

Daily Burpee Challenge

Capasity Workout:

A, EMOM 12 min: 
1, 10 Bent Over Barbell Row RIR 2-3
2, 20 Hip Thrust (Glute Bridge)
3, Rest

B, 18 min Amrap:
400 m Run/Erg
20 Dumbbell Snatches 22.5/15 kg (50/35 lbs)

C, EMOM 4min: 
1, 20/20 Sec Side Plank
2, 40 sec Max DB Russian Twist

Tri Erg Workout:

PartnerWOD
For Max Meter:
10 min Bike
– Rest 2 min
10 min Ski Erg
– Rest 2 min
10 min Row