Fitness

E8M x 4-6 sets (2-3 each)

Station 1:
– 400m row

– 16 wallballs

– 200m run (sub 500m bike)

– 32 single unders

Station 2: 

– 400m run (sub 1000/800m bike)

– 16 SA DH hang power clean + push press (4/4/4/4)

– 200m row

– 32 single unders

Performance

E8M x 4-6 sets (2-3 each)

Station 1:
– 500/400m row

– 20 wallballs

– 200m run (sub 500m bike)

– 40 double unders

Station 2: 

– 400m run (sub 1000m bike)

– 20 SA DH hang power clean + push press (5/5/5/5 @ 50/35, 40/25)

– 250/200m row

– 40 double unders