Fitness

EMOM x 5-7 sets

1: 200m row

2: 5 up/down DB devil cleans + 5 push press
3: 10 box step-ups

4: 400m bike

5: 10 hanging knee raises

6: 12 wallballs

7: rest

Performance

EMOM x 5-7 sets

1: 250/200m row

2: 5 DB devil cleans + 5 push press (35/20s)
3: 10 box jump overs (24/20”)

4: 500/400m bike

5: 10 toes to bar

6: 15 wallballs (20/14)

7: rest