floFOCUS

Upperbody

2 sets:

• 10 each s/a high pull
• 10 barbell bent over row (prone grip) rpe 6

e2mom (5 rounds)

• 3 push press (2 sec pause in dip) rpe 8

e2mom: (5 rounds)

1. 15 slam balls +12 total db hang clean&jerk
2. 15 bench press (115/75, 95/65, 75/55)+12 t2b

optional cash-out (2-4 rounds)

• 20 total alt. db bicep curls
• 10 db oh tricep ext.
• 5 each half get ups

Murph Prep

e2mom

• 3×3 back squat (tempo 3/2/1) @70-75%

for time: (35-min)

• 1-mile run
• 50 pull ups
• 100 push ups
• 150 air squats
• 1-mile run

Relay (partner)

10 rounds total (40-min)

(switch roles w/partner after each round)

• p1: 30 doubles/60 singles
• p2: 10 total alt. db snatches
• p1: 30 doubles/60 singles
• p2: 10 total alt. arm db devils press
• p1: 30 doubles/60 singles

Lowerbody

3 sets: (12-min)

• 10/8 cal bike (moderate pace)
• 6 each bulgarian split squat (off box or bench)
• 12 db hip thrust (off mb)

rest as needed

e2mom (5 rounds)

• 3 deadlift @75-80%% of 3rm

for time (18-min)

2 rounds

• 30 kb swings
• 30/25 cal bike
• 30 wall balls
• 30 total db step ups

suggested cash-out: work on one of the murph prep options from the white board

HYROX (Partner)

e2mom (4 rounds)

1. amrap alt. sled rope pull
2. 1-min amrap ski (switch at the minute)
3. mb sit up passes
4. 200ft sandbag walking lunge
5. 400ft farmers carry