Capacity

Prep with burpee set up and weights for DBs

This one is a heavy breather... but simple.

Row or bike should take about 1:00, adjust distance accordingly to allow for this timing, 10 burpees should be a quick set that you can complete without rest. Modify to no pushup or step back, etc as needed. Finally, a double DB swing, arms are at sides legs (hamstrings and glutes) generating the power and speed to drive DBs to shoulder height.

Rest 90 seconds before starting another round. AIm to have rounds be no more than a :15-20 deviation.

***If you are proficient with the Devil press, subsitute 12-15 reps of this for the burpees + the Swings.