Fitness & Performance

3-4 sets total (6-8 sets each)

Station 1

4 min clock:

– 500/400m row

– in remaining time AMRAP…

• 3 box jump overs @ 24/20” (sub 4 step ups)
• 6 RKB swings (53/35)
• 6 ring rows

R2M

Station 1

4 min clock:

– 400m run or 1000/800m bike

– in remaining time AMRAP…

• 3 toes to bar
• 6 prisoner reverse lunges
• 6 bench/box dips

R2M