Fitness

E10M x 3-5 sets

– 400m row

– 20 box step-ups

– 10 strict pull-ups

– 400m run or 800m bike

– 16 SA DB hang power clean (8/s)

– 10 dips

– 30 single unders

Performance

E10M x 3-5 sets

– 500m row

– 20 medball box step ups (20/14 to 20”)

– 15 kipping or 10 strict pull-ups

– 400m run or 1000m bike

– 20 SA DB hang power clean (10/s @ 50/35)

– 10 ring dips

– 40 double unders