Fitness

E3M x 10 sets (5 each, alternating)

Station 1:

– 200m run

– 5 up/down DB devil press 

– 10 DB/prisoner reverse lunges

Station 2:

– 200m row

– 10 DB push press

– 5 up/down + box step-overs

Performance

E3M x 10 sets (5 each, alternating)

Station 1:

– 200m run

– 5 DB devil press (35/25s)

– 10 DB reverse lunges

Station 2:

– 250/200m row

– 10 DB push press

– 5 burpee + box jump overs (24/20”)