Fitness

E5M x 6-8 sets total (3-4 each)

Station 1:

– 200/160m row

– 9 wallballs

– 200/160m row

– 6 toes to bar

Station 2:

– 200m run

– 12 SA DB hang power cleans (6/6))

– 200m run

– 6 box jump step-ups

Performance

E5M x 6-8 sets total (3-4 each)

Station 1:

– 250/200m row

– 12 wallballs (20/14)

– 250/200m row

– 9 toes to bar

Station 2:

– 200m run

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

– 200m run

– 6 box jump overs (24/20”)