Fitness

E90S x 4-6 sets:

1: 15/12 cal row

2: 12 DB thrusters + 6-9 up/downs

3: 200m run 

4: 12 box step-ups +6-9 lemon squeezes

5: rest

Performance

E90S x 4-6 sets:

1: 20/15 cal row

2: 12 thrusters (95/65) + 9 burpees over the barbell

3: 200m run 

4: 9 box jump overs (24/20”) + 12 lemon squeezes

5: rest