Fitness

E3M x 12-16 sets (6-8 sets each)

Station 1:

– 250/200m row

– 12 alt. DB hang power snatch

– 8 prisoner reverse lunges

Station 2:

– 200m run

– 24 single unders

– 8 hanging knee raises / lemon squeezes

Performance

E3M x 12-16 sets (6-8 sets each)

Station 1:

– 250/200m row

– 12 alt. DB hang power snatch (50/35)

– 8 DB goblet hold reverse lunges

Station 2:

– 200m run

– 24 double unders

– 8 toes to bar