Fitness

E3M x 2 sets total

Station 1: AMRAP in 2 minutes

– 3 DB up/down devil press

– 3 box step overs

Station 2: 

– 400m row

Station 3: AMRAP in 2 minutes

– 6 KB swings

– 6 dips

Station 4: 

– 400m run

Station 5: AMRAP in 2 minutes

– 3 burpees

– 9 air squats

Station 6:

– 400m row or 400m run 

(pick one the first time through then switch for the second)

*Can also sub in 800m AB or 300m ski

Performance

E3M x 2 sets total

Station 1: AMRAP in 2 minutes

– 3 DB devil press (35/25s)

– 3 box jump overs

Station 2: 

– 500m row

Station 3: AMRAP in 2 minutes

– 6 KB swings (53/35)

– 6 ring dips

Station 4: 

– 400m run

Station 5: AMRAP in 2 minutes

– 3 burpees

– 9 air squats

Station 6:

– 500m row or 400m run 

(pick one the first time through then switch for the second)

*Can also sub in 1000m AB or 400m ski