FUNDAMENTALS

E2MOM x 6 (all exercises in 2 mins)
A1 10 hammer curls
A2 8 trx rows
A3 5 burpees

15 min cap – start at top (weak arm first – decrease floor press weight by 5-10lbs each round)
B1 10/8 cal row
B2 10 1 arm db floor press/side
B3 10/8 cal row
B4 20 1 arm floor press/side
B5 10/8 cal row
B6 30 1 arm floor press/side
B7 10/8 cal row
B8 10 trx triceps
If finished…
20 band pullaparts/20 sb tri. ext

Finisher Circuit – 45 on 20 off x 2 rounds
C1 suicide slam
C2 side plank r
C3 rope snakes
C4 side plank l

FITNESS

E2MOM x 6 (all exercises in 2 mins)
A1 5 db cheat curl to push press
A2 8 trx rows
A3 5 burpee + pushup (aim for max height on jump)

15 min cap – start at top (weak arm first – decrease floor press weight by 5-10lbs each round) 
B1 4 sled push
B2 10 1 arm db floor press/side
B3 4 sled push
B4 20 1 arm floor press/side
B5 4 sled push
B6 30 1 arm floor press/side
B7 4 sled push
B8 20 trx triceps
If finished…
20 band pullaparts/20 sb tri. ext

Finisher Circuit – 45 on 20 off x 2 rounds
C1 21’s bicep curls
C2 side plank r
C3 rear fly
C4 side plank l

BEFIT

E2MOM x 6 (all exercises in 2 mins)
A1 3 position clean pull (high hang, hang, floor)(work on your hook grip)
A2 8 rig rows
A3 5 burpee + pushup (aim for max height on jump)

15 min cap – start at top (weak arm first – decrease floor press weight by 5-10lbs each round) 
B1 6/3 chinups + .2 mile bike gear 15
B2 10 1 arm db floor press/side
B3 6/3 chinups + .2 mile bike gear 15
B4 20 1 arm floor press/side
B5 6/3 chinups + .2 mile bike gear 15
B6 30 1 arm floor press/side
B7 6/3 chinups + .2 mile bike gear 15
B8 30/15 pushups
If finished…
20 band pullaparts/20 sb tri. ext

Finisher Circuit – 45 on 20 off x 4 rounds
C1 21’s bicep curls
C2 rear fly