AEROBIC CAPACITY
«Jack»
20 min Amrap
10 Push Press, 52/38 kg
10 Kettlebell Swings, 24/16 kg
10 Box Jumps, 24/20 in
TRI ERG
4 rounds, 2 mins each, for max reps of:
15/12 Bike Erg Calories (Fitness: 12/9 cal)
max reps in remaining time Burpees
Rest 1 min
4 rounds, 2 mins each, for max reps of:
15/12 Ski Erg Calories (Fitness: 12/9 cal)
max reps in remaining time Air Squats
Rest 1 min
4 rounds, 2 mins each, for max reps of:
15/12 Rows (Fitness: 12/9 cal)
max reps in remaining time Bumper Plate Ground-to-Overheads, 20/15 kg (Fitness: 15/10 kg)
Rest 1 min
