Fitness & Performance

E3M x 3-4 times through…

Station 1:

– 250/200m row

– 8 DB thrusters (35/20s)

– 8 kipping or 6-8strict pull-ups

RX+ perform CTB if kipping

Station 2:

– 200m run

– 8 box jump overs (24/20”) or step-ups

– 8 lemon squeezes

Station 3:

– 250/200m row

– 4 DB devil cleans

– 8 DB reverse lunges

Station 4:

– 200m run

– 24 double or single unders

– 12 ring rows

RX+ perform reps of 10 instead of 8s and 5 for the set of 4.