Fitness 

E10M x 3-5 sets:

– 400m row

– 16 RKB swings 

– 16 box step-ups

– 400m run

– 12 strict or jumping pull-ups

– 32 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 16 box step-ups

– 400m run

– 16 pull-ups

– 32 double unders