Fitness

E4M x 8-12 sets (4-6 each)

Station 1

– 300m row

– 12/9 push-ups

– 9 DB goblet squats

– 6-9 hanging knee raises

Station 2

– 300m run

– 12 SA DB hang power clean (6/6)

– 12 ring rows

– 6 box step-overs

Performance

E4M x 8-12 sets (4-6 each)

Station 1

– 375/300m row

– 15 push-ups

– 12 DB goblet squats

– 9 toes to bar

Station 2

– 300m run

– 12 SA DB hang power clean (6/6 @ 50/35)

– 12 ring rows

– 9 box jump overs (24/20”)