Capasity Workout:
“Bang for the Buck Sunday”
A, EMOM 12 min (3 sets) (Min18-30)
1, 8 Staggered Stance Rumanian Deadlift Left
2, 8 Staggered Stance Rumanian Deadlift Right
3, 45 sec Max Push Press 40/30 kg (90/65 lbs)
4, 45 sec Max V Ups
B, Every 3 min for 12 min (Min 34-46)
20/15 Cal Erg
10 Hang Cleans 40/30 kg (90/65 lbs)
Max Burpee to Target
C, EMOM for 6 min (Min 49-55)
1, 15/15 Banded Hamstring Curl
2, 45 sec Face Up Chinese Plank
3, 30 sec Hollow Hold
Tri Erg Workout:
Every 9 min for 36 min:
7 min Amrap:
500 m Row
500 m Ski Erg
1000 m Bike Erg
Max Burpee Box Jump Overs 24/20
