Fitness

E10M x 3-5 sets:

– 400m row

– 16 wallballs

– 12 hanging knee raises

– 400m run

– 16 RKB swings 

– 12 box step-ups

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 wallballs (20/14) 

– 12 toes to bar

– 400m run

– 20 RKB swings (53/35)

– 12 box jump overs (24/20”)