Fitness

E8M x 2-3 sets (4-6 each)

Station 1:

– 400m run

– 16 wallballs

– 8-12 strict pull-ups

– 16 SA DB hang power cleans (8/8)

– 8 burpees

Station 2:

– 500/400m row

– 16 box step-ups

– 12 lemon squeezes

– 16 SA DB push press (8/8)

– 8 burpees

Performance

E8M x 2-3 sets (4-6 each)

Station 1:

– 400m run

– 20 wallballs (20/14)

– 8-12 strict or 12-16 kipping pull-ups

– 20 SA DB hang power cleans (10/10 @ 50/35)

– 12 burpees

Station 2:

– 500/400m row

– 20 box step-ups

– 12 lemon squeezes

– 20 SA DB push press (10/10)

– 12 burpees