Fitness & Performance

E3M x 3-4 times through…

Station 1:

– 250/200m row

– 6 DB hang squat clean to thruster (35/20s)

– 9 toes to bar or hanging knee raises

RX+ perform CTB if kipping

Station 2:

– 200m run

– 6 burpee + box jump overs (or box burpee step-ups)

– 12 ring rows

Station 3:

– 250/200m row

– 3 DB devil presses (or up/down DB devil presses)

– 9 medball sit-ups (20/14)

Station 4:

– 200m run

– 24 double (or single unders)

– 12 prisoner reverse lunges