Fitness

E5M x 6-8 sets (3-4 each)

Station 1:

– Row 200m

– 10 hanging knee raises

– Row 200m

– 10 box step-ups

Station 2:

– Run 200m or bike 500/400m

– 10 DB hang power snatch 

– Run 200m or bike 500/400m

– 10 dips

Performance

E5M x 6-8 sets (3-4 each)

Station 1:

– Row 250/200m

– 12 toes to bar

– Row 250/200m

– 12 MB box step-ups (20/14 to knee height)

Station 2:

– Run 200m or bike 500/400m

– 12 DB hang power snatch (50/35)

– Run 200m or bike 500/400m

– 12 ring dips