Fitness
E4M 3-4 total sets
Station 1:
– 200m row
– 12 alt. DB hang power snatches
– 9 air squats
– 24 single unders
Station 2:
– 200m run
– 12 push-ups
– 9 double KB deadlifts
– 9 lemon squeezes or abmat sit-ups
Station 3:
– 200m row
– 12 wallballs
– 9 ring rows
– 24 single unders
Station 4:
– 200m run
– 12 RKB swings
– 12 reverse lunges
– 9 lemon squeezes or abmat sit-ups
Performance
E4M 3-4 total sets
Station 1:
– 250/200m row
– 12 alt. DB hang power snatches (50/35)
– 12 air squats
– 24 double unders
Station 2:
– 200m run
– 15/12 push-ups
– 12 double KB deadlifts (53/35s)
– 9 lemon squeezes
Station 3:
– 250/200m row
– 15 wallballs (20/14)
– 9 ring rows
– 24 double unders
Station 4:
– 200m run
– 15 RKB swings (53/35)
– 12 reverse lunges
– 9 lemon squeezes
*Partner on equipment if able