Fitness

E4M x 2-3 sets total 

Station 1:

– 200m row

– 8 up/down DB devil cleans

– 12 air squats

Station 2:

– 200m run or 400m bike

– 12 box step-ups

– 8 dips

Station 3:

– 200m row

– 12 ring rows

– 36 singleunders

Station 4:

– 200m run or 500/400m bike

– 12 push-ups

– 8-12 lemon squeezes

Performance

E4M x 2-3 sets total 

Station 1:

– 250/200m row

– 8 DB devil cleans (35/20s)

– 16 air squats

Station 2:

– 200m run or 500/400m bike

– 16 box step-ups

– 8 ring dips

Station 3:

– 250/200m row

– 12 ring rows

– 36 double unders

Station 4:

– 200m run or 500/400m bike

– 16/12 push-ups

– 12 lemon squeezes