Fitness
E12M x 3 sets
Station 1:
– 800m run (scale with 600m)
– 50 RKB swings in UB sets of 10
– 30 push-ups
Station 2:
– 800m row (scale with 600m)
– 50 wallballs in UB sets of 10
– 30 pull-ups
Station 3:
– 800 run or 800m row
– 50 box step-ups
– 30 abmat sit-ups
Performance
E12M x 3 sets
Station 1:
– 800m run
– 50 RKB swings
– 50 push-ups
Station 2:
– 1000/800m row
– 50 wallballs
– 50 pull-ups
Station 3:
– 800 run or 1000/800m row
– 50 box step-ups
– 50 abmat sit-ups