Fitness

E4M x 8-12 sets

Station 1: 

– 200m row

– 5 up/down DB devils cleans

– 10 DB or prisoner reverse lunges

– 25 single unders

Station 2:

– 200m run or 500/400m bike

– 15 RKB swings

– 5-10 strict pull-ups

– 25 single unders

Performance

E4M x 8-12 sets

Station 1: 

– 250/200m row

– 5 DB devils cleans (35/20s)

– 10 DB reverse lunges

– 25 double unders

Station 2:

– 200m run or 500/400m bike

– 15 RKB swings (53/35)

– 10 kipping pull-ups or 5-10 strict pull-ups

– 25 double unders