floFOCUS

Pull

25-min

5×5 deadlift @72%

• Focus: wedge into bar and keep lats tight.

Accessory — 3 rounds: (during or after class)

• 8 RDL
• 10 db hip thrust
• 30-sec side plank/side

2 rounds (18-min)

• 400m run
• 40 kb swings
• 400m run
• 20 pull ups

HAPPY 5-Year Anniversary Flo Fitness!

HYROX

12-min amrap

• 500m R0w
• 400ft farmers carry
• 30 sit ups
• 20 push ups

12-min amrap

• 500m ski
• 40 bicycles
• 30 trx knee tucks
• 20 burpees

12-min amrap

• 40 cal bike
• 30 sandbag walking lunges
• 20 air squats

2-min rest between amraps

floLIFT

4 sets :

• 1 high hang snatch (hip)
• 1 hang snatch (mid thigh)

4 sets :

• 1 liftt off (mid thigh) + pull
• 1 snatch

3 x 2 : snatch @ 7/10

focus : speed thru the middle

Pump & Sweat

BENCH PRESS — PRIMARY

STRICT PRESS — SECONDARY

Bench progression:

• Empty bar x 10 — 3-sec lowering

• 40% x 5 — 2-sec chest pause

• 60% x 3 — fast press

Working sets:

• Bench: 5 x 5 @ 75%
• Strict press: 3 x 8 @ 55-60%

Accessory — 3 rounds:

• 10 incline DB bench
• 12 chest-supported row
• 12 triceps pressdown
• 15 lateral raises

12- min amrap

• 15 kb swings
• 12/10 cal ski
• 9 chin ups
• 6 devils press

Total Body

28-min

back squat: 5×5 @75%

Accessory — 3 rounds:

• 10/side Bulgarian split squat
• 10 tempo RDL
• 12 weighted sit-ups

15-min amrap

• 15/12 cal ski
• 10 alternating arm db snatch
• 10 t2b
• 250m row

optional cash-out (2-3 rounds):

• 200m run+15 sit ups+10 palm2elbow

HYROX (partner)

4 rounds w/partner

• 800m run (together)
• 40 sandbag walking lunges
• 30 sit ups
• 20 push ups
• 10 burpee broad jumps