Fitness

E12M…

Station 1:

– 800m row

– 40 DB/BB push press

– 30 box step overs

Station 2:

– 800m run 

– 40 RKB swings

– 25 wallballs

Station 3

– 800m row or 800m run or 1600m bike

– 100 single unders 

– 20 burpees

Performance

E12M…

Station 1:

– 1000/800m row

– 50 shoulder to overhead (95/65, 75/55)

– 30 box jump overs

Station 2:

– 800m run

– 50 RKB swings (53/35)

– 30 wallballs (20/14)

Station 3

– 1000/800m row or 800m run or 2000/1600m bike

– 100 double unders 

– 30 burpees over the barbell