Fitness
E4M x 2-3 sets total
Station 1:
– 200m row
– 12 DB hang power snatch
– 6 hanging knee raises
Station 2:
– 200m run
– 8-12 box step ups (weight w/ DB if able)
– 6 burpees
Station 3:
– 200m row
– 8-12 dips
– 24 single unders
Station 4:
– 200m run
– 12 goblet squats
– 6 up/downs
Performance
E4M x 2-3 sets total
Station 1:
– 250/200m row
– 16 DB hang power snatch (50/35)
– 8 toes to bar
Station 2:
– 200m run or 500/400m bike
– 12 sandbag box step ups (20/16” w/ 60/30lb sandbag)
– 8 burpees
Station 3:
– 250/200m row
– 12 ring dips
– 36 double unders
Station 4:
– 200m run or 500/400m bike
– 12 goblet squats
– 8 burpees