09 - 09 - Capacity (tester)

Prep -

whatever

Work - 22min time cap

3-30 Assault Bike - Cals

(3-6-9-12...)

+

3-30 Walking Lunges (total, not each)

(3 total-6 total-9 total)

+

E2MOM

5 D-ball GTS / Over shoulder

80-100 / 50-60