floFOCUS

Cardio Works

for time (40-min)

4 rounds

• 2o slam balls
• 20/15 cal bike/ski (alternate)

*rest 2-min after 4 rounds are complete

4 rounds

• 200m run
• 20 trx jumping pull ups

floLIFT

2×10 bulgarian split squat

(only add weight if hitting full rom)

4 sets:

• 1 power clean (rpe 8)
• 1 hang squat clean
• 1 jerk

2 sets: 2 clean & jerk @75%

18-min amrap

• 400m run
• 20 kb swings
• 10 burpee box jumps

Total Body

40-min running clock

2 rounds

• 2 total kb oh farmers walk
• 8 each s/a db shoulder press
• 8 each s/a upright row (high pull)

2×8: behind the neck push press (narrow grip) (rpe 7)

• rest 1:30-2 min

3×6: bench press (rpe 7)

• rest 1:30-2:30 min

4 rounds

• 15/12 cal bike
• 12 total front rack lunges
• 9 t2b/k2e
• -max rep push ups (until failure)

*rest 1-min between rounds

Push/Pull

25-min

3×6 bent over row (rpe 7)

• rest 1:30-2 min

2×6 rdl (rpe 7)

• rest 1:30-2 min

3×6 deadlift (rpe 8)

• rest 2-3 min

*if complete, amrap

• 15 butterfly sit ups
• 10 cal bike

emom-4 rounds

1. 6 strict pull ups
2. 9 high box jumps
3. 12 deadlift (225/155, 185/125)
4. 15/12 cal ski

Pump&Sweat

Open Gym tomorrow, this workout will be up on the screen.

4 rounds

• 20 goblet squats
• 15 db bench press
• trx rows (until failure)
• :30 max sprint bike

Rest 1:30 between rounds

4 rounds

• 10 each bulgarian split squats
• 15 db shoulder press
• 24 total alt. bicep curls
• 4 total farmers carry (across gym and back=2 reps)

Leg&Core

22-min

2 rounds

• 15 each iso squat banded abduction
• 15 each band stationary lunge

3×8: back squat @75%

• 2:00-3:00 rest between

emom (5 sets)

• 3 front squat @65%

emom (4 rounds)

1. 30 db russian twist
2. 20 heavy russian kb swings
3. 10 v- ups
4. plank hold