FUNDAMENTALS

E2MOM Circuit x 3 (exercises @ 3 down 2 hold)
A1 8 russian step ups/side
A2 60 sec high plank
A3 90 sec sb leg curl pulse

E2MOM Circuit x 3 rounds (all exercises in 2 min)
B1 10 split squats
B2 10 split squat pulses
B3 20 sec split squat hold
switch legs

2 min rest

E2MOM x 3 rounds (all exercises in 2 min)
C1 20 mb rainbow
C2 10 mb straight leg pulse
C3 10 side lying circles/side
switch legs

Finisher – 2 mins
D Max hollow rocks (when finished situps)

FITNESS

E2MOM Circuit x 3 (exercises @ 3 down 2 hold)
A1 Overhead Squat Technique
A2 10-15 trx plank saw
A3 45 sec 1 leg hip ext. hold/side

E2MOM x 3 rounds (all exercises in 2 min)
B1 10 db split squats
B2 10 db split squat pulses
B3 20 sec db split squat hold
switch legs

2 min rest

E2MOM Circuit x 3 rounds (all exercises in 2 min)
C1 20 mb rainbow
C2 10 mb straight leg pulse
C3 10 side lying circles/side
switch legs

Finisher – 2 mins
D Max hollow rocks (when finished situps)

BEFIT

E2MOM Circuit x 3 (exercises @ 3 down 2 hold)
A1 Overhead Squat Technique
A2 10-15 trx plank saw
A3 8 trx rfe split squat/side

E2MOM x 5 rounds (all exercises in 2 min)
B1 5 2kb sumo deadlift high pull
B2 10 2kb swing
B3 5 2kb squat

E2MOM Circuit x 2 rounds (all exercises in 2 min)
C1 20 mb rainbow
C2 10 mb straight leg pulse
C3 10 side lying circles/side
switch legs

Finisher – 2 mins
D Max hollow rocks (when finished situps)

Notes:
– Come early and work on overhead range of motion with a barbell t spine extension, bar hang, and lat stretch
– Then work on calf and overhead range of motion with a calf stretch
– Befit level will benefit from wrist wraps in the kettlebell component (part B)