flofitness

Cardio Work for time (45-min) 2 rounds 500m row/ski 40

floLIFT 2x10 goblet cossak (only add weight if hitting full

Total Body 40-min running clock 2 rounds 2 total

Push/Pull 25-min 3x6 bent over row (rpe 6) rest 1:30-2

Chipper For Time (40-min) 150 wall balls everytime you switch,

Pump&Sweat 20-min 3x3 strict press (rpe8) (stick the oh position

Core&Cardio cash-in: 1 rounds :30-:40 hanging l-sit/knee raise hold :30-:40

floLIFT 2 sets 4 each single arm db press 4

Member of the Month Workout Rachel T. 8-min amrap 200m

Total Body back squat:3x8 @70% 2:00-3:00 rest between emom