Fitness

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 plate ground to overhead 

– 200m row

– 30 single unders

Station 2:

– 200m row

– 10 plate or prisoner weighted lunges

– 200m run or 500m bike

– 10 hanging knee raise

Performance

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 plate ground to overhead (45/35)

– 250/200m row

– 30 double unders

Station 2:

– 250/200m row

– 10 OH plate weighted lunges

– 200m run or 500m bike

– 10 toes to bar