Fitness

E8M x 4-6 sets (2-3 each):

Station 1:

– 400m run or 1000m bike

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

– 250/200m row

– 12 front squats

– 8-12 strict or 12 kipping pull-ups

Station 2:

– 500/400m row

– 12 deadlifts

– 200m run or 500/400m bike

– 12 ring dips

– 16 medball press-out sit-ups

Performance

E8M x 4-6 sets (2-3 each):

Station 1:

– 400m run or 1000m bike

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

– 250/200m row

– 12 front squats

– 8-12 strict or 12 kipping pull-ups

Station 2:

– 500/400m row

– 12 deadlifts

– 200m run or 500/400m bike

– 12 ring dips

– 16 medball press-out sit-ups