Fitness

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 DB hang squat clean 

– 250/200m row

– 30 single unders

Station 2:

– 250/200m row

– 10 medball box step over (sub no weight)

– 200m run or 500m bike

– 10 dips

Performance

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 DB hang squat clean (35/20s)

– 250/200m row

– 30 double unders

Station 2:

– 250/200m row

– 10 sandbag box step over (20” w/ large/small)

– 200m run or 500m bike

– 10 ring dips