Fitness

E5M x 2 sets each

Station 1:

– 400m run (scale to 300m)

– 16 wallballs 

– 8 pull-ups

Station 2:

– 400m row (scale to 300m)

– 16 SA DB push press (4-4-4-4)

– 32 single unders

Station 3:

– Row or run (you pick)

– 16 double KB deadlifts 

– 8 up/down to box jump – step down (20/16”)

 

Performance

E5M x 2 sets each

Station 1:

– 400m run

– 20 wallballs (20/14)

– 10 pull-ups

Station 2:

– 500/400m row

– 20 SA DB push press (5-5-5-5 @ 35/25)

– 30 double unders

Station 3:

– Row or run (you pick)

– 20 double KB deadlifts (53/35)

– 10 up/down to box jump – step down (20/16”)