Fitness

A) E4M x 2 sets each (8 total):

Station 1:

– 400m run

– 20 medball squats

Station 2:

– 400m row

– 16 SA DB hang power snatch (4-4-4-4)

Station 3:

– 400m run

– 12 DB push press

Station 4:

– 400m row

– 8 up/downs

 

Performance

A) E4M x 2 sets each (8 total):

Station 1:

– 400m run

– 20 wallballs (20/14)

Station 2:

– 500/400m row

– 10 hang power snatch (95/65)

Station 3:

– 400m run

– 15 DB push press (35/25s)

Station 4:

– 500/400m row

– 10 burpees over the rower 

 

Fitness & Performance

B) 2-3 sets:

– 10 lemon squeezes

– 20 hollow rocks

– 30 flutter kicks

Rest as needed