Fitness

E2M x 3-4 total sets

1: 400m row

2: 10 DB SA hang power clean & push press  + 10 prisoner reverse lunges + 10 hanging knee raises

3: 30 single unders + 12 push-ups + 12 air squats

4: 10 box step-ups + 12 RKB swings

5: 400m run

6: rest

Performance

E2M x 3-4 total sets

1: 500/400m row

2: 10 DB SA hang power clean & push press (50/35) + 10 DB reverse lunges + 10 toes to bar

3: 30 double unders + 15/12 push-ups + 15 air squats

4: 10 box jump overs + 15 RKB swings (53/35)

5: 400m run

6: rest