Fitness

E5M x 6-8 sets

Station 1:

– 200m row

– 6 double DB hang power clean + push press

– 200m row

– 6 up/downs + 6 ring rows

Station 2:

– 200m run

– 6 reverse lunges (w/2, 1 or no DBs)

– 200m run

– 9 lemon squeezes

Performance

E5M x 6-8 sets

Station 1:

– 250/200m row

– 6 power clean + push jerk (115/75, 95/65, 75/55)

– 250/200m row

– 9 burpee pull-ups

Station 2:

– 200m run

– 6 front rack reverse lunges

– 200m run

– 12 lemon squeezes