Fitness

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

Station 1:

– 200m row

– 8 hanging knee raises

– 8 up/downs

– 24 single unders

Station 2:

– 200m run

– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)

– 12 air squats

– 24 single unders

Performance

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

Station 1:

– 250/200m row

– 8 toes to bar

– 8 burpees to target

– 24 double unders

Station 2:

– 200m run

– 16 SA DB hang power cleans (4/4/4/4 @ 50/35)

– 16 air squats

– 24 double unders