Fitness

E4M x 8-12 total sets (4-6 each)

Station 1:

– 16/12 cal row

– 5 double DB hang power snatches

– 5 burpees

Station 2:

– 300m run (sub 200m)

– 5 DB front squats

– 9 hanging knee raise

Performance

E4M x 8-12 total sets (4-6 each)

Station 1:

– 20/16 cal row

– 5 hang power snatches (115/75, 95/65, 75/55)

– 7 burpees over barbell

Station 2:

– 300m run

– 5 overhead squats (sub front squat)

– 9 toes to bar