FUNDAMENTALS

Circuit – E5mom x 3 rounds
A1 6/4 sled push
A2 30 rope corkscrews
A3 30 sec pallof hold/side
A4 30 sec plank
A5 30 rope waves

Finisher – 4 rounds – 22 min cap
B1 100 skips
B2 10 knee to chest slide
B3 10 tuckups
B4 16 db russian twist
B5 20 flutter kicks
B6 5 burpees

If finished…
bike 20 on 60 off

FITNESS

Circuit – E5mom x 3 rounds
A1 20 3 step shuffles
A2 .3 mile bike gear 18
A3 45 sec trx side plank/side
A4 30 sec high plank

Finisher – 4 rounds – 22 min cap
B1 200m run
B2 5 knees to chest
B3 15 tuckups
B4 16 db russian twist
B5 20 banded flutter kicks
B6 3 c2g burpee to scap pullup to knees to chest

If finished…
bike 20 on 60 off

BEFIT

Circuit – E5mom x 3 rounds
A1 14 dl death march
A2 3 tgu/side
A3 45 sec side over arch

Finisher – 4 rounds – 22 min cap
B1 200m run
B2 5 strict t2b
B3 10 v-ups
B4 16 db russian twist
B5 20 banded flutter kicks
B6 3 c2g burpee to c2b pullup to t2b

If finished…
bike 20 on 60 off