Fitness

E3.5M x 10-12 sets

Station 1:

– 200m row

– 8 DB/BB push press

– 12 goblet hold reverse lunges

Station 2: 

– 200m run

– 12 KB swings

– 8 strict pull-ups

RX* perform CTB pull-ups.

Sub 500/400m bike or 200m ski.

Performance

E3.5M x 10-12 sets

Station 1:

– 250/200m row

– 8 shoulder to overhead (135/95, 115/75, 95/65, 75/55)

– 12 goblet hold reverse lunges

Station 2: 

– 200m run

– 12 KB swings (70/44, 53/35)

– 8 pull-ups

RX* perform CTB pull-ups.

Sub 500/400m bike or 200m ski.