Fitness & Performance

E4M x 9-12 stations (3-4 each)

Station 1:

– 250/200m row

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

– 12 DB box step ups (20/16”, sub no weight)

– 6 burpees

Station 2:

– 200m run

– 15 wallballs (20/14)

– 12 toes to bar

– 6 burpees

Station 3:

– 250/200m row

– 36 double or unders

– 9-12 dips

– 6 burpees

*Switch runs and rows each round