Fitness 

E6M x 6 sets (3 each)

Station 1:

– 400m run

– 16 SA DB hang clean (4-4-4-4)

– 12 lemon squeeze

– 8 strict pull-ups

 

Station 2:

– 400m row

– 16 SA KB push press (4-4-4-4)

– 12 goblet squats (DB or KB)

– 8 up/downs

 

Performance

E6M x 6 sets (3 each)

Station 1:

– 400m run

– 20 SA DB hang clean (5-5-5-5 @ 50/35)

– 15 lemon squeeze

– 10 pull-ups

 

Station 2:

– 500/400m row

– 20 SA KB push press (5-5-5-5 @ 35/26)

– 15 goblet squats (DB or KB)

– 10 burpees