Fitness

E5M x 6-8 sets (3-4 each)

Station 1:

– 200 run or 400m bike

– 16 push-ups

– 200 run or 500/400m bike

– 8 strict pull-ups

Station 2:

– 250/200m row

– 16 SA DB hang power snatch (8/side)

– 250/200m row

– 8 box step-ups

Performance

E5M x 6-8 sets (3-4 each)

Station 1:

– 200 run or 500/400m bike

– 20/16 push-ups

– 200 run or 500/400m bike

– 10 pull-ups

Station 2:

– 250/200m row

– 20 SA DB hang power snatch (10/side @ 50/35)

– 250/200m row

– 10 sandbag box step-ups