Fitness

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 12 RKB swings

– 10 box jump overs

– 8 hanging knee raise / sit-ups

Station 2:

– 500/400m row

– 12 goblet squats

– 10 SA KB push press 5/5

– 8 up/downs

Performance

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 15 RKB swings (53/35)

– 12 box jump overs (24/20”)

– 9 toes to bar

Station 2:

– 500/400m row

– 15 goblet squats

– 12 SA KB push press 3/3/3/3

– 9 burpees

*RX+ perform reps of 18-16-12