Fitness

E3M x 9, 12 or 15 sets (3, 4, or 5 each)

Station 1:

– 200m row

– 15 wallballs

– 3 up/downs

Station 2:

– 200m run

– 12 SA DB hang power clean + push press (6/6)

– 3 up/downs

Station 3:

– 200m row

– 12 box jump overs (24/20”)

– 3 up/downs

Performance

E3M x 9, 12 or 15 sets (3, 4, or 5 each)

Station 1:

– 250/200m row

– 15 wallballs (20/24)

– 3 burpees

Station 2:

– 200m run

– 12 SA DB hang power clean + push press (6/6 @ 50/35)

– 3 burpees

Station 3:

– 250/200m row

– 9 box jump overs (24/20”)

– 3 burpees

*Keep switching runs and rows through next sets evenly. Second time through starts with a run.