Fitness

E10M x 3-5 sets:

– 400m row

– 16 SA DB hang power cleans (8/s))

– 16 prisoner walking lunges

– 400m run or 1000/800m bike

– 8-12 strict pull-ups 

– 8-12 lemon squeezes or abmat sit-ups

– 24-32 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 SA DB hang power cleans (10/s @ 50/35)

– 16 DB walking lunges (single DB)

– 400m run or 1000/800m bike

– 12 pull-ups 

– 12 lemon squeezes

– 36 double unders

RX+ perform with 12 CTB pull-ups or 4-6 bMUs