floFOCUS

Total Body

back squat

3×10 @60%

• 1:30-2;00 rest between

emom (6 sets)

• 3 front squat @50%

16-min amrap

• 10 t2b/k2e
• 15 push-ups
• 200m run
• 250m row/ski

optional cash-out;

30-20-10

• cal bike
• trx low row

*if finished early with anything complete

Cardio Work

40-min

sprint efforts

10 rounds

• 10 cal bike sprint
• 100m sprint (across back lot&back)
• 2 total farmers carry (across gym)

*rest 1-min

*when completed, rest 3-min

until time is called

endurance effort

• 50 cal bike
• 1-mile run
• 20 total farmers carry 

“you go, I go” 

for time (40-min)

4 rounds

• p1: 200m run
• p2: 250m row/ski

(both must be completed before switching)

10 rounds total (alt. full rounds)

• 7 heavy wall balls
• 5 high box jumps
• 3 devils press

800m run (split)

1000m row/ski (split)

5 rounds (alt. movements)

• 11 wall balls
• 9 box jump overs
• 7 burpees over db’s

Pump&Sweat

20-min

3×5 strict press (rpe5)

(stick the oh position for 2 sec)

3×5 push press (rpe6)

(2 sec pause in dip/2 sec stick oh)

if complete, amrap:

• 5 cal bike (just arms)
• 8 trx inverted rows
• 10 trx pull ups

18-min amrap

• 50 doubles/100 singles
• 20 total db plank pull throughs
• 15 push ups
• 10 total db plank low rows
• 5 strict pull ups
• 50 doubles/100 singles

1-min rest between rounds

Core&Cardio

cash-in:

4 rounds

• :15 hollow body
• :15 hollow rocks
• :30 superman hold
• :30 plank hold

for time (40-min)

e5mom: 200m run+10 burpees

3 rounds

• 20 total kneeling oblique slam balls
• 15 t2b/k2e
• 10 each side plank hip dips

3 rounds

• 10 cal bike/ski/row
• 20 total sprinter sit ups
• 30 butterfly sit ups

*If completed, treat like 1 big round for 2 rounds

floLIFT

2 sets (light)

• 10 each single arm db press
• 10 each db s/a high pull

3 sets: 3x(1 behind the neck push press+ohs) rpe 5

4 sets: touch n go

• 1 clean pull
• 2 power cleans
• 1 front squat

12-min amrap

• 10 cal bike
• 15 cal row
• 20 wall ball