Fitness

E3M x 3-4 sets

Station 1:

– 200m row

– 16 RKB swings

Station 2:

– 200m run

– 8-12 push-ups

Station 3:

– 250/200m row

– 12 walking lunges (plate hold at chest if able)

Station 4:

– 200m run

– 8 hanging knee raises

*Goal is 90 sec of work with 90 sec of rest

Performance

E3M x 3-4 sets

Station 1:

– 250/200m row

– 20 RKB swings (53/35)

Station 2:

– 200m run

– 16/12 push-ups

Station 3:

– 250/200m row

– 12 plate overhead walking lunges (45/35)

Station 4:

– 200m run

– 8 toes to bar (RX+ 2-4 bMUs)

*Goal is 90 sec of work with 90 sec of rest