Fitness

E4M x 2-3 times through…

Station 1:

– 200m row

– 16 RKB swings 

– 12 KBor DB goblet squats

Station 2:

– 200m run

– 12, 16, or 20 push-ups (elevated if needed)

– 8-12 pull-ups

RX+ perform CTB pull=ups

Station 3:

– 200m row

– 24 single unders

– 16 medball reverse lunges

Station 4:

– 200m run

– 12 DB push press 

– 16 medball Russian twists

Performance

E4M x 2-3 times through…

Station 1:

– 250/200m row

– 20 RKB swings (53/35)

– 12 KB goblet squats

Station 2:

– 200m run

– 12, 16, or 20 push-ups

– 12 pull-ups (strict or kipping)

RX+ perform CTB pull=ups

Station 3:

– 250/200m row

– 24 double unders (or single unders)

– 20 medball reverse lunges (20/14)

Station 4:

– 200m run

– 12 DB push press (35/20s)

– 24 medball Russian twists