Fitness

Every 6 minutes x 6 sets (3 each):

Station 1

– 400 or 300m run

– 3 rounds

• 6 box jumps w/ step down or step-ups
• 8 KB swings

 

Station 2

– 500/400m row

– 3 rounds

• 6 strict pull-ups
• 8 push-ups

 

Performance

Every 6 minutes x 6 sets (3 each):

Station 1

– 400m run

– 3 rounds

• 6 box jumps w/ step down (24/20”)
• 8 KB swings (70/44)

 

Station 2

– 500/400m row

– 3 rounds

• 6 pull-ups
• 8 shoulder to overhead (115/75)