Fitness

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

Station 1:

– 200m row

– 36 single unders or lateral hops

– 3 burpees

Station 2:

– 200m run

– 6-12 strict pull-ups

– 2 burpees

Station 3:

– 250/200m row

– 12 box step ups

– 1 burpee

Performance

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

Station 1:

– 250/200m row

– 36 double unders

– 3 burpees

Station 2:

– 200m run

– 12 pull-ups

– 2 burpees

Station 3:

– 250/200m row

– 12 sandbag box step ups (20/16” w/ 60/30lb sandbag)

– 1 burpee

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