Fitness

E8M x 4-6 sets:

– 200m row

– 12 DB goblet hold/prisoner reverse lunges

– 12 alt. DB snatch 

– 200m run

– 12 box step-ups

– 12 dips or push-ups

*Switch the order every round.

Performance

E8M x 4-6 sets:

– 250/200m row

– 16 DB goblet hold reverse lunges

– 16 alt. DB snatch (50/35)

– 200m run

– 12 box jump overs (24/20”)

– 12 ring dips

*Switch the order every round.

*RX+ perform 16 reps of all movements.