Fitness

E4M x 5 sets each (8 total):

Station 1:

– 400m run

– 10 KB goblet squats

Station 2:

-400m row

– 10 double DB hang power clean

Station 3:

– 400m run

– 10 strict pull-ups 

Station 4:

– 400m row

– 10 box step overs

Station 5:

– 400m run

– 10 burpees over the bar

Station 6: 

– rest

 

*Switch the rows and the runs the second time through. 

 

Performance

E4M x 5 sets each (10 total):

Station 1:

– 400m run

– 12 front squats (115/75)

Station 2:

– 500/400m row

– 10 hang power clean (115/75)

Station 3:

– 400m run

– 12 CTB pull-ups 

Station 4:

– 500/400m row

– 10 box jump overs (24/20”)

Station 5:

– 400m run

– 12 burpees over the bar

Station 6:

– rest

 

*Switch the rows and the runs the second time through. 

*RX+ sub 5 bMUs for pull-ups.