Fitness

3 sets each (6 total stations):

Station 1 

5 min work

– 500m row

– 400m run or 800m bike

– in remaining time perform burpee + box step-ups

R2.5M

+

Station 2

– 5 min AMRAP

• 8 RKB swings
• 6 wallballs
• 4 pull-ups
• 6/4 push-ups

Performance

3 sets each (6 total stations):

Station 1 

5 min work

– 500m row

– 400m run or 1000m bike

– in remaining time perform burpee + box jump overs (24/20”)

R2.5M

+

Station 2

– 5 min AMRAP

• 8 RKB swings (53/35)
• 6 wallballs (20/14)
• 4 pull-ups
• 6/4 push-ups