Fitness

E3M x 3-4 total rounds

Station 1:

– 200m run or 400m bike

– 12 RKB swings

– 8-12 push-ups

Station 2:

– 200m row

– 12 box step-ups

– 8-12 ring rows

Station 3:

– 200m run or 400m bike

– 12 SA DB hang power snatch

– 8-12 prisoner reverse lunges

Station 4:

– 200m row

– 8-12 pull-ups

– 4-8 burpees

Station 1, 2, 3, 4 = 1 round

Performance

E3M x 3-4 total rounds

Station 1:

– 200m run or 500/400m bike

– 16 RKB swings

– 16/12 push-ups

Station 2:

– 250/200m row

– 12 box step-ups (20”)

– 12 ring rows

Station 3:

– 200m run or 500/400m bike

– 16 SA DB hang power snatch (50/35)

– 12 prisoner reverse lunges

Station 4:

– 250/200m row

– 12 pull-ups

– 8 burpees

Station 1, 2, 3, 4 = 1 round