Fitness

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

Station 1:

– 16/12 or 12/9 cal row

– 4 up/down DB devil presses

– 12 box step-ups

Station 2:

– 200m run

– 24 single unders

– 8-12 lemon squeezes

Performance

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

Station 1:

– 20/16 cal row

– 4 DB devil presses (35/25s)

– 12 box step-ups (20/16”)

Station 2:

– 200m run

– 24 double unders

– 12 lemon squeezes