Tri erg WOD:
Tri Erg:
Standing Bike Erg 10 min for Max Cal:
Work 40 sec on/20 sec off
Rest 2 min
Row 10 min for Max Cal:
Work 40 sec on/20 sec off
Rest 2 min
Ski Erg 10 min for Max Cal:
Work 40 sec on/20 sec off
Bang for the Buck Sunday
A, EMOM 12 min (4 Rounds): (min 16-28)
1, 12 DB Bench/Floor Press
2, 12 Deficit Ring Rows
3, 12 Heel Elevated KB Goblet Squats
– Adjust weight/reps to RIR 2-3
B, 4*AMRAP 3 min: (min 31-47)
20/15 Cal Row
20 Abmat Sit Ups with Wall Ball
Max Wall Balls 9/6 kg (20/14 lbs)
Rest 1 min between AMRAPs
C, Alternating EMOM 4 min: (min 50-54)
1, Max Wall Sit
2, Max Plank Hold
