Fitness

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

Station 1

– 300m row

– 12 plate ground to overhead

– 10 plate hold reverse lunges

– 8 lemon squeezes

Station 2

– 300m run

– 12 ring rows

– 10 box step-ups (knee height)

– 4 up/downs

Performance

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

Station 1

– 375/300m row

– 12 plate ground to overhead (45/35)

– 12 plate hold reverse lunges

– 12 lemon squeezes

Station 2

– 300m run

– 12 ring rows

– 12 box step-ups (knee height)

– 6 up/downs