Fitness

E2MOM x 3-4 sets

Station 1: 200m run

Station 2: 12 DB SA hang power cleans (3/3/3/3) + 10 goblet hold reverse lunges + 8 up/downs

Station 3: 24/18 cal row

Station 4: 8 pull-ups + 10 box step overs + 12 push-ups

Performance

E2MOM x 3-4 sets

Station 1: 300m run

Station 2: 16 DB SA hang power cleans (4/4/4/4 @ 50/35) + 12 goblet hold reverse lunges + 8 burpees

Station 3: 30/24 cal row

Station 4: 8 pull-ups + 12 box jump overs (24/20”) + 16/12 push-ups