Fitness

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

Station 1:
– 400m row

– 5 DB hang power cleans + 5 DB front squats + 5 DB push press

– 200m run (sub 500m bike)

– 32 single unders

Station 2: 

– 400m run (sub 1000/800m bike)

– 5 hanging knee raises + 10 box step-ups + 5 hanging knee raises + 10 lemon squeezes

– 200m row

– 32 single unders

Performance

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

Station 1:
– 500/400m row

– 5 hang power cleans + 5 front squats + 5 shoulder to overhead (115/75, 95/65, 75/55)

– 200m run (sub 500m bike)

– 40 double unders

Station 2: 

– 400m run (sub 1000m bike)

– 5 toes to bar + 10 box step-ups + 5 toes to bar + 10 lemon squeezes

– 250/200m row

– 40 double unders