Fitness & Performance

3-4 sets total (6-8 sets each)

Station 1

4 min clock:

– 500/400m row

– in remaining time AMRAP…

• 6 box step-ups (20/16”)
• 6 DB hang power snatch (50/35)
• 6 lemon squeezes

R2M

Station 1

4 min clock:

– 400m run or 1000/800m bike

– in remaining time AMRAP…

• 6 kipping or 3 strict pull-ups
• 6 goblet squats
• 6 push-ups

R2M