Fitness

E6M x 6 sets (3 each, alternating)…

Station 1

– 400m row

– 8 dDB hang power cleans

– 10 goblet hold reverse lunges

– 12 push-ups (elevated if needed)

Station 2

– 400m run

– 8 shoulder to overhead

– 8 hanging knee raise / kip to knee tuck

– 8 up/downs

Performance

E6M x 6 sets (3 each, alternating)…

Station 1

– 500/400m row

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

– 12 goblet hold reverse lunges (53/35)

– 16/12 push-ups

Station 2

– 400m run

– 8 power cleans

– 8 toes to bar

– 8 burpees over the barbell