Sunday February 1st

Capasity Workout:

“Bang for the Buck Sunday”

Every 90 sec for 12 min (4 sets) (Min18-30)
1, 10 Ring Rows (feet elevated)
2, 10 Front Rack Reverse Lunges (RIR 2)

Every 2:30 for 15 min (Min 34-49)
For time
10/8 cal Erg
6 Alt DB Snatches
4 Alt DB Devil Press
2 Alt DB Burpee Clusters

E30 sec for 4 min (Min 51-55)
1, 20 sec Superman
2, 20 sec Hollow Hold

Tri Erg Workout:

E12MOM for 36 min
1, Row, 2250/2000 m
2, Ski Erg, 2250/2000 m
3, Bike Erg, 4500/4000 m

TimeCap per interval: 10 min