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​HAPPY FLEX FRIDAY!!!!!


Warm Up:
-PVC Stretch
-Leg Stretch
-2 Rds

• 10 Push Ups
• 10 Air Squats
• 10 Pull Ups

WOD#1: Strength.
10*8*6*4*2*

• Bench Press (Build up to your heaviest set of 2 reps)
• *8 Bench Dips in between sets.*

WOD#2: Endurance.
16 min. EMOM (Every Minute On the Minute)

• Minute 1: Bent Over Row (95/65)
• Minute 2: Burpee to Plate (45/25)
• Minute 3: Bike or Row for Calories
• Minute 4: Rest

COOL DOWN: Arm Accessory.
 3 sets

• 21's (7 low to 90 degree, 7 90 degree to high, 7 full bicep Curls) w/ Barbell
• 20 Standing Tricep Extension w/ Plate

• 20 DB Front Lateral Raise
• 20 Ring Curls

• 20 DB Side Lateral Raise
• 20 Skull Crushers w/ Barbell

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