flofitness

Core&Cardio 12-min amrap 100m row (increase 100m per round) 10

Total Body 22-min 4 rounds 6 chin ups 8 each

Partner Relay   buy-in: 2000m row or ski (chip away)

floTOTAL *allow yourself an hour-hour and half to warm up

Cardio Work 7-min amrap 50/40 cal bike row remainder of

Pump&Sweat   8-min amrap 20 alt. db curls 15 each

floLIFT 4 sets:@65-70% 1 power clean 1 front squat 2

Core&Cardio for time (45-min) 3 rounds 10 s/l v-ups 15

Total Body 22-min 2 rounds 6 each bulgarian split 8

Cardio Work 20-min amrap 500m row 15 burpees over rower