Fitness

E4M x 2-3 times through…

Station 1:

– 200m row

– 12 SA DB hang power clean (6/6)

– 12 DB goblet squats

Station 2:

– 200m run

– 12 box step-overs

– 9 strict pull-ups

RX+ perform kipping CTB pull-ups

Station 3:

– 200m row

– 12 SA DB push press (6/6)

– 16 prisoner reverse lunges 

Station 4:

– 200m run

– 24 single unders

– 12 abmat sit-ups 

Performance

E4M x 2-3 times through…

Station 1:

– 250/200m row

– 16 SA DB hang power clean (8/8 @ 50/35)

– 12 DB goblet squats

Station 2:

– 200m run

– 12 box jump overs (24/20”)

– 9 strict or 12 kipping pull-ups

RX+ perform kipping CTB pull-ups

Station 3:

– 250/200m row

– 16 SA DB push press (8/8)

– 16 medball reverse lunges (20/14)

Station 4:

– 200m run

– 24 double unders (or single unders)

– 12 medball sit-ups