Fitness

E4M x 8 sets (4 each, alternating)

Station 1:

– 300m run

– 12 SA DD hang power cleans (4/4/4/4)

– 4-8 box step overs

Station 2:

– 300m row

– 12 goblet hold or bodyweight reverse lunges 

– 8-12 dips

*Scale with 200m rows or runs if needed.

Performance

E4M x 8 sets (4 each, alternating)

Station 1:

– 300m run

– 12 SA DB hang power cleans (4/4/4/4 @ 50/35)

– 4-8 box jump overs (24/20”)

Station 2:

– 375/300m row

– 12 goblet hold reverse lunges 

– 8-12 ring dips