Fitness

– 400m row

– 12 alt. DB hang power snatch 

– 12 goblet squats

– 400m run

– 12 ring dips

– 12 abmat sit-ups

– 36 single unders

Performance

E12M x 3-4 sets:
– 500/400m row

– 12 alt. DB hang power snatch (50/35)

– 16 goblet squats

– 400m run

– 12 ring dips

– 16 abmat sit-ups

– 48 double unders