floFOCUS

floLIFT

• 3×3 front squat+2 push jerk @70% of max clean
• 3×5:clean pulls @80%

4 rounds

• 15/12 cal ski
• 60 doubles/120 singles
• 20 db box step ups

Intervals

e3mom (5 rounds)

• 4 bench press (rpe 7-8)
• 6 db chest flies
• 8 db skull crushers
• 50 total lat. hop to br double slam

e4mom (3 rounds)

1. 400m run
2. 15/12 cal bike+12 db alt. hang clean&jerk+9 t2b/k2e

Push/Pull

20-min

2×2 rdl @70%

• rest 2-2:30 min

3×2 deadlift @85%

• rest 2-2:30 min

If done amrap

• 2 sled pushes/1 pull (alt. each round)
• 10 kb sdhp
• 12 cal bike/row/ski

e4mom (5 rounds)

• 21 plate ground to oh
• 14 total plate oh lunges
• 7 burpee to plate

Pump&Sweat

Happy Mother’s Day!!!

*pick your workout or do them all

booty pump

6 rounds

• 12 mb/db hip thrusts
• 12 total db lunges
• 20 total banded monster walk
• 20 total lateral walks

1000m row/ski

cardio junkie

• 800m run
• 50 cal bike
• 400m run
• 25 cal bike

upper body pump&sweat

6 rounds

• 200m run
• 8 each concentration curls
• 10 bench leg lifts
• 12 each tricep kickbacks

Partner Murph

for time (50-min)

1-mile run (together)

• 100 pull ups
• 200 push ups
• 300 air squats

1-mile run (together)

chip away at reps in any order

• example: 5-10-15 alt. full rounds
• example 2: 10-20-30 Split rep count

*when partner is working on exercises, the other rests

Total Body

45-running clock

00:00-20:00

2 rounds

• 3 back squat (build up to working weight)
• 10 each step ups
• practice kipping

3×3 back squat @80% of 3rm

• rest 2-2:30 min

20:00-45:00

5 rounds

• 4 sandbag cleans
• 8 alt. plank low rows
• 12 total db snatches
• 16 burpee box jumps

CASH OUT (optional): 2-3 rounds

• 12 total alt. db hammer curls
• 12 db kick backs
• 12 total alt. front raise/lat. raise