Fitness

E10M x 3-5 sets

– 400m row

– 12 plate ground to overhead

– 8-12 pull-ups

– 12 walking lunges (w/ or w/o plate hold)

– 12 box step ups

– 8-12 push-ups (elevate if needed)

– 12 abmat sit-ups

Performance

E10M x 3-5 sets

– 500/400m row

– 16 plate ground to overhead

– 12 pull-ups

– 16 plate overhead walking lunges

– 12 box jump overs (24/20”)

– 16/12 push-ups

– 12 V-ups