Fitness

E4M x 8-12 sets

Station 1: 

– 200m row

– 15 wallballs

– 10 lemon squeezes

– 25 single unders

Station 2:

– 200m run or 500/400m bike

– 15 RKB swings

– 10 box step-ups

– 25 single unders

Performance

E4M x 8-12 sets

Station 1: 

– 250/200m row

– 20 wallballs (20/14)

– 10 lemon squeezes

– 25 double unders

Station 2:

– 200m run or 500/400m bike

– 20 RKB swings (53/35)

– 10 box step-ups (20/16”)

– 25 double unders