Fitness

E2M x 3-4 total sets

1: 400m row

2: 5 up/down DB devil presses + 10 DB reverse lunges + 10 abmat sit-ups

3: 30 single unders + 10 dips + 10 RKB swings 

4: 15 wallballs + 15 hanging knee raises

5: 400m run (scale with 300m)

6: rest

Performance

E2M x 3-4 total sets

1: 500/400m row

2: 5 DB devil presses (35/20s) + 10 DB reverse lunges + 15 abmat sit-ups

3: 30 double unders + 10 ring dips + 15 RKB swings (53/35)

4: 20 wallballs (20/14) + 15 toes to bar

5: 400m run

6: rest