Fitness

E6M x 5-7 sets:

– 400m row

– 12 RKB swings

– 12 dips (banded or box)

– 8 hanging knee raises

Performance

E6M x 5-7 sets:

– 500/400m row

– 16 RKB swings (53/35)

– 12 ring dips

– 8 toes to bar