Fitness

E6M x 6-8 sets (3-4 each)

Station 1:

– 200m row

– 12 alternating goblet hold reverse lunges 

– 200m row

– 8 lemon squeezes

– 24 single unders

Station 2:

– 200m run

– 8 ring dips

– 200m run

– 8 pull-ups

– 24 single unders

Performance

E6M x 6-8 sets (3-4 each)

Station 1:

– 250/200m row

– 12 KB/DB front rack reverse lunges (35/20s)

– 250/200m row

– 8 lemon squeezes

– 24 double unders

Station 2:

– 200m run

– 8 ring dips

– 200m run

– 12 pull-ups

– 24 double unders