Fitness

E6M x 5-8 sets

– 400m run or 1000/800m bike

– 5 DB up/down devil press 

– 10 prisoner everse lunges 

– 5-10 strict pull-ups

– 10 lemon squeezes

– 5 burpees

Performance

E6M x 5-8 sets

– 400m run or 1000/800m bike

– 5 DB devil press (35/20s)

– 10 DB reverse lunges 

– 5-10 strict or 10 kipping pull-ups

– 10 lemon squeezes

– 5 burpees to target