Fitness

E90S x 4-7 sets

1: 150-200m row

2: 8-12 wallballs + 8-12 abmat sit-ups

3: 200m run (scale to top of fence)

4: 8-12 plate ground to overhead + 6 up/downs

5: rest

Performance

E90S x 4-7 sets

1: 250/200m row

2: 16 wallballs (20/14) + 8 toes to bar

3: 200m run

4: 12 plate ground to overhead (45/35) + 6 burpees to plate

5: rest