Fitness
3 sets each (6 total stations):
Station 1
5 min work
– 400m row
– 400m run or 800m bike
– in remaining time perform MB box step overs (20/14 over 20”)
R2.5M
+
Station 2
– 5 min AMRAP
- 5 DB hang power cleans
- 9 air squats
- 5 hanging knee raises
- 7/5 push-ups
Performance
3 sets each (6 total stations):
Station 1
5 min work
– 500m row
– 400m run or 1000m bike
– in remaining time perform MB box step overs (20/14 over 20”)
R2.5M
+
Station 2
– 5 min AMRAP
- 5 hang power cleans (115/75, 95/65, 75/55)
- 9 air squats
- 5 toes to bar
- 7/5 push-ups