Fitness

E5M x 6-10 sets (3-5 each)

Station 1:

– 400m row

– 10 box step-ups

– 10 strict pull-ups in UB sets of 5

Station 2:

– 400m run or 1000/800m bike

– 15 RKB swings

– 10 dips

Performance

E5M x 6-10 sets (3-5 each)

Station 1:

– 500/400m row

– 10 box jump overs (24/20”

– 10 pull-ups

Station 2:

– 400m run or 1000/800m bike

– 20 RKB swings (53/35)

– 10 ring dips