Fitness

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

Station 1:

– 400m row

– 8-12 DB or regular box step overs 

– 8 toes to bar

Station 2:

– 400m run or 1000/800m bike

– 12 alt. hang DB snatches

– 8-12 dips

Performance

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

Station 1:

– 500/400m row

– 12 DB box step overs (50/35 to 20/16”)

– 8 toes to bar

Station 2:

– 400m run or 1000/800m bike

– 16 alt. hang DB snatches

– 8-12 ring dips