Fitness

E2M x 3-5 total sets

1: 400m row

2: 8 DB hang power cleans + 8 DB front squats + 8 DB push press + 4 burpees

3: 300 or 400m run

4: 20 single unders + 5 strict pull-ups + 10 box step-ups + 5 strict pull-ups

5: rest

Performance

E2M x 3-5 total sets

1: 500/400m row

2: 8 hang power cleans + 8 front squats + 8 shoulder to overhead + 4 burpees over the barbell (115/75, 95/65)

3: 400m run

4: 30 double unders + 10 pull-ups + 10 box step-ups

5: rest

*Partner on equipment to save space