Fitness

E8M x 4-6 sets:

– 200m row

– 4 up/down DB devil press

– 8-12 ring dips

– 200m run

– 8-12 strict pull-ups

– 12 DB reverse lunges (2, 1 or no DBs)

Performance

E8M x 4-6 sets:

– 250/200m row

– 4 DB devil press (35/20s)

– 8-12 ring dips

– 200m run

– 12 pull-ups

– 16 DB reverse lunges