Capasity Workout:
“Bang for the Buck Sunday”
EMOM 12 min:
1, 15 Ring Rows
2, 15 Squat Jump 40% of 1 RM Back Squat
3, 10 Right Leg Hip Thrust RIR 2
4, 10 Left Leg Hip Thrust RIR 2
EMOM 12 min:
1, Erg for max cal
2, 10 Russian Kettlebell Swing, 24/16kg (52/35 lbs) +Max Box Jump Overs 24/20 inch
EMOM 9 min
1, 45 sec Max V Ups
2, 20 sec Hollow Rock.Rest 10 sec.20 sec Hollow Hold
3, 20 sec Superman Rock . Rest 10 sec. 20 sec Superman
Tri Erg Workout:
Teams of 2
Every 15 mins for 45 mins, alternating between:
1, Row, 3500/3000 m
2, Ski Erg, 3500/3000 m
3, Bike Erg, 7000/6000 m
