Fitness

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

Station 1:

– Row 200m

– 9-12 strict pull-ups

– Row 200m

– 9 lemon squeezes

Station 2:

– Run 200m or bike 500/400m

– 9 double DB hang power snatch 

– Run 200m or bike 500/400m

– 12 DB or prisoner reverse lunges

Performance

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

Station 1:

– Row 250/200m

– 12 pull-ups (RX+: CTB pull-ups)

– Row 250/200m

– 9 lemon squeezes

Station 2:

– Run 200m or bike 500/400m

– 9 BB hang power snatch (95/65, 75/55)

– Run 200m or bike 500/400m

– 12 BB back rack reverse lunges

*Please don’t drop weights lighter than 25s