Fitness 

E5M x 6-8 sets (3-4 each, alternating)…

Station 1

– 500/400m row

– 8 up/down DB devil presses 

– 35 single unders

Station 2

– 400m run

– 16 RKB swings 

– 35 single unders 

Performance

E5M x 6-8 sets (3-4 each, alternating)…

Station 1

– 500/400m row

– 8 DB devil presses (35/25s)

– 35 double unders

Station 2

– 400m run

– 16 RKB swings (53/35)

– 35 double unders

*RX+ complete with 10 devil presses and 20 RKB swings.