Fitness

E3M x 6-8 sets total (3-4 each)

Odd

– 200m row

– 8 double DB hang clean + push press

– 8 box step-ups

Even

– 200m run or 400m bike

– 8 hanging knee raises

– 12 air squats

Performance

E3M x 6-8 sets total (3-4 each)

Odd

– 250/200m row

– 8 double KB hang clean + push press (35/25s)

– 8 box jump overs (24/20”)

Even

– 200m run or 500/400m bike

– 12 toes to bar

– 16 air squats