Fitness

E4M x 8-12 total sets (4-6 each):

Station 1

– 200m row

– 8 DB thrusters 

– 8 stict pull-ups

– 24 single unders

Station 2

– 200m run

– 8 double DB hang power cleans

– 8 lemon squeezes

– 24 single unders

Performance

E4M x 8-12 total sets (4-6 each):

Station 1

– 250/200m row

– 8 BB thrusters (96/65, 75/55)

– 10 pull-ups

– 25 double unders

Station 2

– 200m run

– 8 BB hang power cleans (115/75, 95/65, 75/55)

– 10 lemon squeezes

– 25 double unders