Fitness

E5M x 3-4 sets each (alternating):

Station 1:

– 400m row

– 16 alternating DB snatch

– 32 single unders

 Station 2:

– 400m run

– 8 up/downs

– 16 alternating prisoner reverse lunges 

Performance

E5M x 3-4 sets each (alternating):

Station 1:

– 500/400m row

– 16 alternating DB snatch (50/35)

– 32 double unders

 Station 2:

– 400m run

– 8 burpee pull-ups

– 16 alternating goblet hold reverse lunges