Fitness

E8M x 4-5 sets:

– 200m run

– 12 DB/KB reverse lunge

– 12 hanging knee raises or sit-ups

– 12 cal row

– 12 DB/KB push press

– 12 RKB swings 

– 20 single unders

Performance

E8M x 4-5 sets:

– 200m run

– 16 DB/KB reverse lunge (35/25)

– 12 toes to bar

– 16/12 cal row

– 12 DB/KB push press

– 16 RKB swings (53/35)

– 20 double unders