Capasity Workout:
“Bang for the Buck Sunday”
A, EMOM 12 min: (3 Rounds) (18-30 min)
1, 8 Left Leg FR Bulgarian Split Squats, 2 RIR
2, 30 sec of Max Strict Pull Ups
3, 8 Right Leg FR Bulgarian Split Squats, 2 RIR
4, Rest
B, 2 min on/1 min off for 5 sets (33-48 min)
20/15 cal Erg
Max Burpee Box Jump overs 24/20 inch
C, E30 sec for 4 min: (4 rounds) (51-55 min)
1, 20 sec Superman
2, 20 sec Hollow
Tri Erg Workout:
Start every 7 min for 42 min: (2 rounds):
1, 450/400m * 350/300 * 250/200m * 150/100 m Row
2, 450/400m * 350/300 * 250/200m * 150/100 m Ski
3, 900/800m * 700/600 * 500/400m * 300/200 m Bike
* = 15 sek pause
