Fitness

E5M x 2-3 total rounds:

Station 1:

– 200m run or 400m bike

– 10 double DB hang power cleans 

– 200m row

– 10 air squats

Station 2:

– 200m run or 400m bike

– 10 push press

– 200m row

– 10 strict pull-ups

Station 3:

– 200m run or 400m bike

– 10 goblet or prisoner reverse lunges

– 200m row

– 10 lemon squeezes

Performance

E5M x 2-3 total rounds:

Station 1:

– 200m run or 500/400m bike

– 10 hang power cleans (115/75, 95/65, 75/55)

– 250/200m row

– 15 air squats

Station 2:

– 200m run or 500/400m bike

– 10 shoulder to overhead

– 250/200m row

– 10 strict or 10-15 kipping pull-ups

Station 3:

– 200m run or 500/400m bike

– 10 front rack reverse lunges

– 250/200m row

– 10 lemon squeezes