Fitness

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

Station 1:

– 200m run

– 16 air squats

– 8-12 toes to bar

– 200m run

– 16 SA DB hang power cleans (8/8)

– 12 up/downs

Station 2:

– 250/200m row

– 20 walking lunges

– 8-12 ring rows

– 250/200m row

– 12-16 push-ups 

– 24 single unders 

Performance

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

Station 1:

– 200m run

– 20 air squats

– 12 toes to bar

– 200m run

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

– 12 up/downs

Station 2:

– 250/200m row

– 20 walking lunges

– 12 ring rows

– 250/200m row

– 20/16 push-ups 

– 32 double unders