Fitness
E8M x 4-6 sets (2-3 each)
Station 1:
– 400m run or 800m bike
– 5 up/down DB devil cleans
– 10 DB push press
– 10 DB or prisoner reverse lunges
– 10 ring or inverted BB rows
– 30 single unders
Station 2:
– 400m row
– 15 wallballss
– 10 dips
– 10 hanging knee raises
– 5 up/downs
– 30 single unders
Performance
E8M x 4-6 sets (2-3 each)
Station 1:
– 400m run or 1000m bike
– 5 DB devil cleans (35/20s)
– 10 DB push press
– 10 DB reverse lunges
– 10 ring or inverted BB rows
– 30 double unders
Station 2:
– 500m row
– 20 wallballss (20/14)
– 10 ring dips
– 10 toes to bar
– 5 burpees to target
– 30 double unders