Fitness

E2M x 4-5 sets

1: 20/16 cal row (scale to 16/12)

2: 10 goblet squats + 10 strict pull-ups + 10 lemon squeezes

3: 200m run (scale with hill run)

4: 10 RKB swings + 10 DB push press + 5 up/downs

5: rest

Performance

E2M x 4-5 sets

1: 24/20 cal row

2: 10 front squats (95/65, 75/55) + 10 pull-ups + 10 lemon squeezes

3: 200m run

4: 15 RKB swings (53/35) + 10 DB push press (35/25s) + 5 burpees to target

5: rest