Sunday January 18th

Capasity Workout:

“Bang for the Buck Sunday”

EMOM 12 min:
1, Max Rep Strict Toes to Bar/Leg raises
2, 8/8 Bent Over DB Row
3, 45 sec Face up Chinese Plank
4, Rest

E3MOM for 15 min: 
20/15 Cal Erg
6 Alt Devils Press, 1×22,5/15kg (50/35 lbs)
Max Box Step Up, 30/24in

E30sec for 6 min:
1, 20 sec Superman
2, 20 sec Side Plank Left Side
3, 20 sec Side Plank Right Side
4, 20 sec Hollow Rock

Tri Erg Workout:

E4MOM for 36 min (3 Rounds)
1, Row, 750/650 m
2, Ski Erg, 750/650 m
3, Bike, 1500/1300 m