floFOCUS

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

Cardio Work

for time (45-min)

2 rounds

• 500m row/ski
• 40 cal bike
• 30 burpee slam balls
• 20 box jump overs
• 1-mile run

floLIFT

2×10 goblet cossak

(only add weight if hitting full rom)

4 sets: (rpe 7)

• 1 power clean 
• 1 hang squat clean
• 1 jerk

2 sets: 2 clean & jerk @70%

for time (14-min)

40-20-10

• db snatches

30-60-120

• double unders