Fitness

E6M x 6-8 sets

Station 1:

– 200m run or 400m bike

– 12 DB/KB thrusters (35/20s)

– 200m row

– 8-12 dips

– 30 single unders

Station 2:

– 250/200m row

– 8 DB up/down devil cleans

– 200m run or 400m bike

– 12 box step-ups

– 30 single unders

Performance

E6M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 12 DB/KB thrusters (35/20s)

– 250/200m row

– 8-12 ring dips

– 30 double unders

Station 2:

– 250/200m row

– 8 DB devil cleans

– 200m run or 500m bike

– 12 box step-ups (20/16”)

– 30 double unders