Fitness

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

Station 1:

– 200m row

– 8 hanging knee raises

– 12 KB/DB goblet hold or prisoner reverse lunges

– 20 single unders

Station 2:

– 200m run

– 8-12 push-ups

– 8 box step-ups

– 20 single unders

Performance

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

Station 1:

– 250/200m row

– 8 toes to bar

– 12 KB/DB goblet hold reverse lunges

– 20 double unders

Station 2:

– 200m run

– 12/8 push-ups

– 8 box jump overs (24/20”)

– 20 double unders