FUNDAMENTALS

Circuit E1:10MOM x 5 rounds
A1 bike .4 miles gear 12
A2 15 frog pumps (weighted if possible)
A3 8 step ups/side
A4 all 4’s 1 leg diagonal hold 30 sec/side
A5 rest

Finisher – 2 rounds – 8 min cap
B1 30 sprinter lunge
B2 20 v saws
B3 2 sled push
B4 50 clams/side
B5 15 mb lying circles/direction

If finished mb hip ext. pulse

FITNESS

Circuit E1:10MOM x 5 rounds
A1 6 sled push
A2 12-15 trx hip ext.
A3 8 Russian step ups/side
A4 all 4’s 1 leg diagonal hold 30 sec/side
A5 rest

Finisher – 2 rounds – 8 min cap
B1 30 sprinter lunge
B2 20 tuck-ups
B3 3 c2g burpee knee to chest
B4 50 clams/side
B5 15 mb lying circles/direction

If finished mb hip ext. pulse

BEFIT

Circuit E1:10MOM x 5 rounds
A1 8 sled push
A2 8 deadlift
A3 8 Russian step ups/side
A4 2 lengths of the gym farmers walk
A5 rest

Finisher – 2 rounds – 8 min cap
B1 30 sprinter lunge
B2 20 tuck-ups
B3 3 squat cleans
B4 50 clams/side
B5 15 mb lying circles/direction

If finished mb hip ext. pulse

Notes:
– Come in early and work on hamstring mobility so you can hit the deadlifts hard from set 1