Fitness
E8M x 4-6 sets (2-3 each)
Station 1:
– 400m run or 800m bike
– 16 SA DB hang power cleans (8/s)
– 12 SA DB push press (6/s)
– 12 DB or prisoner reverse lunges
– 12 ring or inverted BB rows
– 32 single unders
Station 2:
– 400m row
– 16 wallballs
– 12 strict pull-ups
– 12-16 dips
– 8 burpees or up/downs
– 32 single unders
Performance
E8M x 4-6 sets (2-3 each)
Station 1:
– 400m run or 1000m bike
– 20 SA DB hang power cleans (10/s @ 50/35)
– 16 SA DB push press (8/s)
– 16 DB reverse lunges
– 12 ring or inverted BB rows
– 32 double unders
Station 2:
– 500m row
– 20 wallballs (20/14)
– 16 kipping or 12 strict pull-ups
– 12-16 ring dips
– 8 burpees
– 32 double unders