Capasity Workout:
“Bang for the Buck Sunday”
A: Every 90 sec for 9 min: (3 sets) (Min 18-27)
1, 10 Banded Deadlift 50%
2, 30 sec Max DB Strict Press
B: 15 min Partneramrap: (Min 30-45)
500/450 m Row
100 m Farmers Carry 10 m Segments 2*22.5/15kg (50/35 lbs)
10 Shuttle Runs (2*10 m)
C: EMOM 6 min: (Min 48-54)
1, 45 sec Max Toe Touches (https://www.youtube.com/watch?v=eazQpjRjy2U)
2, 45 sec Max DB Russian Twist
3, 45 sec Max Superman Clap
Tri Erg Workout:
2 rounds:
Row Cal:
4 set, 40 sec on/20 sec off
1 min rest
Ski Erg Cal:
4 set, 40 sec on/20 sec off
1 min rest
Bike Erg Cal:
4 set, 40 sec on/20 sec off
1 min rest
