Fitness 

E10M x 4-5 sets:

– 400m run

– 6 up/down DB devil press

– 16 DB or prisoner walking lunges

– 500/400m row

– 18 RKB swings

– 24 single unders

*Switch the order around ever set

Performance

E10M x 4-5 sets:

– 400m run

– 8 DB devil press (35/25s) 

– 16 DB walking/reverse lunges 

– 500/400m row

– 24 RKB swings (53/35)

– 32 double unders 

*Switch the order around ever set