Capasity Workout:
“Bang for the Buck Sunday”
A, EMOM 12 min (3 sets) (Min18-30)
1, 8 Z Press (RIR 2)
2, 8 Pendlay Row (RIR 2)
3, 8/8 DB Staggered Stance SL Rumanian Deadlift (RIR 2)
4. Rest
B, 14 min Amrap: (Min 34-48)
12 DB Snatches 1*22.5/15 kg (50/35 lbs)
15 meter DB Goblet Walking Lunges 1*22.5/15 kg (50/35 lbs)
4 Shuttle Runs (2*7.5 m)
C, E30 sec for 4 min (Min 51-55)
1, 20 sec Superman
2, 20 sec Hollow Hold
3, 20 sec Right Side Plank
4, 20 sec Left Side Plank
Tri Erg Workout:
EMOM 36 min:
1, Bike Erg D10 for max cal
2, Bike Erg at Optimal Damper for max cal
3, Ski Erg D10 for max cal
4, Ski Erg at Optimal Damper for max cal
5, Row D10 for max cal
6, Row at Optimal Damper for max cal
7-8, Rest
