flofitness

Core&Cardio 8-min amrap 12 total alt. s/l vups 14/12

Upper Body bench press 4 x 5 @ 75%

HYROX 7 rounds (emom) 18 kb swings 16 total

"You Go, I Go"  100 cal row/bike/ski (just once)

Lower Body front squat warm up : increasing weight, up

HYROX 1000m row/ski (just once) 3 rounds 100ft burpee

floLIFT back squat : 2 x 5 : tempo

Core&Cardio 12-min amrap 5 barbell roll outs 10 burpee

Upper body 23-min bench press 4 x 5 @

HYROX 5 rounds : 3-min on/1-min off station 1