Fitness

E3M x 6 sets

Station 1:

– 200m run

– 10 RKB swings

– 10 prisoner lunges

Station 2: 

– 200m row

– 10 abmat sit-ups

– 20 single unders 

R5M, then 3 sets for time:

– 200m run

– 10 RKB swings 

– 10 prisoner lunges

– 200m row

– 10 abmat sit-ups

– 20 single unders 

Performance

E3M x 6 sets

Station 1:

– 200m run

– 12 RKB swings (53/35)

– 12 OH plate walking lunges (45/35, 35/25, 25/15) 

Station 2: 

– 250/200m row

– 12 lemon squeezes

– 24 double unders

R5M, then 3 sets for time:

– 200m run

– 12 RKB swings (53/35)

– 12 OH plate walking lunges

– 250/200m row

– 12 lemon squeezes

– 24 double unders

RX+ perform 6/side OH KB walking lunges.