Fitness
E3M x 9, 12 or 15 sets (3, 4, or 5 each)
Station 1:
– 200m row
– 36 single unders or lateral hops
– 3 burpees
Station 2:
– 200m run
– 6-12 strict pull-ups
– 2 burpees
Station 3:
– 250/200m row
– 12 box step ups
– 1 burpee
Performance
E3M x 9, 12 or 15 sets (3, 4, or 5 each)
Station 1:
– 250/200m row
– 36 double unders
– 3 burpees
Station 2:
– 200m run
– 12 pull-ups
– 2 burpees
Station 3:
– 250/200m row
– 12 sandbag box step ups (20/16” w/ 60/30lb sandbag)
– 1 burpee
*Keep switching runs and rows through next sets evenly. Second time through starts with a run.