Fitness

E10M x 3-5 sets:

– 400m row

– 12 DB thrusters (35/20s)

– 9-12 strict pull-ups

– 400m run

– 15 RKB swings (53/35)

– 9 medball OH press-out sit-ups

Performance

E10M x 3-5 sets:

– 500/400m row

– 15 DB thrusters (35/20s)

– 15 kipping or 10 strict pull-ups

– 400m run

– 20 RKB swings (53/35)

– 10 medball OH press-out sit-ups

*Can use DBs to weight feet for sit-ups