FUNDAMENTALS

Circuit – E90secmom x 4
A1 overhead squat technique
A2 20 elev. hip ext @ slow (use plates or the short boxes)
A3 10 plank walkout
A4 10 1 leg dl/side (off post)

Finisher – 13 min amrap
B1 12 russian step-ups/side (weight if possible)
B2 12 trx alt reverse lunge
B3 .2 mile bike gear 18
B4 20 bent knee lsit taps
B5 20 knee touch crunch

FITNESS

Circuit – E90secmom x 4
A1 overhead squat technique
A2 20 trx hamstrings @ slow
A3 16 plank walkslide (emphasis pelvic tilt and glutes squeezed on this)
A4 1 leg hip ext hold 45 sec/side

Finisher – 13 min amrap
B1 12 high box russian step ups/side (use the rogue boxes for these, no weight is necessary)
B2 12 alt reverse lunge (use weights for these, at 6 reps/leg, this should be a challenging weight)
B3 4 sled push (1 plate only)
B4 20 lsit taps
B5 20 situps

BEFIT

Circuit – E90secmom x 4
A1 overhead squat technique
A2 60 sec banded leg curl pulses
A3 16 ab wheel
A4 6-8 rdl (use the wraps if you need them)

Finisher – 13 min amrap
B1 12 double db snatch Rx 30/20 (at this weight you should be fast and explosive with your reps, if you can’t do a full lockout with arms and have to press at the end, it’s too heavy)
B2 12 walking lunges Rx 30/20
B3 6 sled push (1 plate only)
B4 20 lsit taps
B5 20 situps