Fitness

E4M x 8 or 10 sets

Station 1:

– 200m run

– 8 double DB hang power cleans

– 10 up/downs

Station 2: 

– 200m row

– 10 KB/DB reverse lunges

– 8 pull-ups

Performance

E4M x 8 or 10 sets

Station 1:

– 200m run

– 8 hang power cleans (115/75, 95/65, 75/55)

– 12 burpees over the barbell

Station 2: 

– 250/200m row

– 12 KB/DB reverse lunges (53/35s)

– 8 pull-ups

RX+: 135/95, 70/44s, CTB pull-ups