Keepin' it like FloJo

Keepin' it like FloJo



*Bring a friend to CFOKC today for free! 


KB Swing

B: 3x12

I: 3x10

A: 3x5

Accessory work: 4x4 low side-to-side lunge, holding at bottom for 20 sec each time.


With a partner, sharing a rower:

5 rounds for ea partner, starting on the 2 min:

30 sec ALL-OUT effort cal row, 90 sec rest

*score is total cal for pair


updog, bowler 



Barbell row 5x5


5 rounds:

5 push press

5 pullups

5 turkish getups

Accessory work: 5x5 glute/ham raise



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