Fitness & Performance

E3M x 12-16 rounds (3-4 each)

Station 1:

– 250/200m row

– 12 DB hang power snatch (6/6 @ 50/35)

– 12/8 push-ups

Station 2:

– 200m run

– 12 box step-ups (20/16”)

– 6 strict pull-ups

Station 3:

– 250/200m row

– 24 double unders

– 12 ring rows

Station 4:

– 200m run

– 12 plate OH/plate hold/prisoner weighted lunges (45/35)

– 9 toes to bar/hanging knee raises