Fitness

E90S x 4-6 sets:

1: 15/12 cal row

2: 12 alt. DB hang snatches + 8 goblet hold/prisoner reverse lunges

3: 200m run 

4: 12 ring rows +6-9 up/downs

5: rest

Performance

E90S x 4-6 sets:

1: 20/15 cal row

2: 12 alt. DB hang snatches + 12 goblet hold reverse lunges

3: 200m run 

4: 12 ring rows + 9 burpees to target 

5: rest