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