Fitness 

E10M x 3-5 sets:

– 400m row

– 12 plate ground to overhead 

– 12 walking lunges w/ or w/o plate

– 400m run

– 12 ring rows

– 32 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 12 plate ground to overhead (45/35)

– 12 overhead walking lunges w/ plate

– 400m run

– 12 ring rows 

– 32 double unders