Monday

Squats or you’re choice

E2MO2M 8/6/8/6/8/6

6x 3min/1min work/rest

Fast and challenging weight

Rowing 1/1/1 H/E/H

KB swing x12

Pull-ups x6

Ski 3×40/20 H/E

DB lunges x12

DB clean n press x6

Bike 3×30/30 H/E

KB Sumo DL x12

Burpees x6

Tuesday

OH press or your choice

E2MO2M 8/6/8/6/8/6

2x12min workouts

steady and consistent

1min    DB devil press

1min    Box jumps

1min    T2B/T2R/sit-ups

1min    DB snatches

1min    Step-ups

1min    T2B/T2R/sit-ups

1min    Db clean n press

1min    Step-ups

1min    T2B/T2R/sit-ups

1min    Db push press

1min    Step-ups

1min    T2B/T2R/sit-ups

1min    D-ball over the shoulder

1min    Cardio

1min    D ball hold

1min    Cardio

1min    D-ball over the shoulder

1min    cardio

1min    D ball hold

1min    cardio

1min    D-ball over the shoulder

1min    cardio

1min    D-ball over the shoulder

1min    cardio

Finisher- bicep

Thursday

Bench press or your choice

E2MO2M 8/6/8/6/8/6

4×6 min workouts

80% cardio/heavier DB/BB

BB Deadlifts x8

DB renegade rows x8

Ski/Row

1min Hard

1min Easy

KB swings x16

Pull-ups/Ring rows x8/12

Run or bike

1min hard

1min easy

Run

Canal and back x2/3

Finisher – triceps

Banded extensions x20

Lying db skulls x20

Friday/Sunday

Deadlift or your choice

E2MO2M 8/6/8/6/8/6

26min AMRAP

Move well breathe hard.

Cardio 12-16 kcals

BB rev lunges x12

BB push press x12

Cardio 12-16 kcals

DB squat cleans x12

DB press ups x12

rest 1 min

Finisher – Midline