Fitness

E4M x 8 or 10 sets

Station 1:

– 200m run

– 8 double DB hang squat cleans

– 10 push-ups

Station 2: 

– 200m row

– 10 up/downs

– 8 hanging knee raises

Performance

E4M x 8 or 10 sets

Station 1:

– 200m run

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

– 12 push-ups

Station 2: 

– 250/200m row

– 12 burpees to target

– 8 toes to bar

RX+ substitute deficit push-ups 4 MUs for T2B