Fitness
E5M x 4 sets (2 each, alternating)
Station 1:
– 400m row
– 10 pull-ups
– 10 box step-ups
Station 2:
– 400m run
– 10 alt. DB snatch
– 30 single unders
+
R5M
+
2 rounds for time:
– 400m row
– 10 pull-ups
– 10 box step-ups
– 400m run
– 10 alt. DB snatch
– 30 single unders
Performance
E5M x 4 sets (2 each, alternating)
Station 1:
– 500/400m row
– 12 pull-ups
– 12 box jump overs (24/20”)
Station 2:
– 400m run
– 12 alt. DB snatch (50/35)
– 36 double unders
+
R5M
+
2 rounds for time:
– 500/400m row
– 12 pull-ups
– 12 box jump overs
– 400m run
– 12 alt. DB snatch
– 36 double unders