Strength : Strict Press 5,5,4,3,3 Superset with 5 Strict Pull ups ( use weight ) Every 3:00 Conditioning : EMOTM X 20 1st Echo Bike 10/8 Cals 2nd 45 Double Under or 40 Secs of SS 3rd 14 Single Arm OH DB Reverse Lunges 4th 10 HSPU or 20-30 Sec HS Hold

Mamas in Motion- Monday 02/11/26 Lower-body focus- • Front foot elevated split squat- use plate and ½ DBs 16x2, 14x2 • Walking Lunges 1 length after each set (4) • Toe taps 6x2, 4 sets • 12 EMOM (every minute on the minute, 40 on, 20 off) • AMRAP calories • 14 DB snatches • 10 hand-release push ups

Strength : Front Squat 6 x 4. Every 2:30 Conditioning : Partner up. 6 Rounds for Time 20 Burpee over bar 20 TTB 20 Thrusters 42.5/30kg 20/18 Cals Ski alt Bike erg Time Cap 20 mins