Fitness

E10M x 3-5 sets:

– 400m row

– 16 RKB swings

– 12 push/ups 

– 400m run or 800m bike

– 16 walking prisoner lunges

– 8-12 pull-ups

– 36 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 16 push/ups 

– 400m run or 1000m bike

– 20 walking prisoner lunges

– 12 strict or 12-16 kipping pull-ups

– 40 double unders

RX+ use sandbag on lunges