FLEX in the CITY

 In Workouts

This Saturday marks the 2nd month of FLEX in the CITY. Join us at 10am at 100 Pizzitas for an hour long FREE workout on the back patio followed by brunch and free White Sangria on the coaches. **Bring a mat**

RSVP HERE.

MONDAY, 2/1
by Coach Richie

30 seconds on, 15 seconds rest x8
Wall sit
Single leg deadlift right
Wall sit
Single leg deadlift left

*Complete all 4 movements to equal 1 round.

TUESDAY, 2/2 & WEDNESDAY, 2/3
BENCHMARK

21-15-9
situps
burpees
400m run

THURSDAY, 2/4
by Coach Richie

5 rounds:
20 deadlift
20 pushups
20 med ball OH lunges (use a KB if strong enough)
20 STRICT shoulder press (per arm)– go strict as long as possible before going into push press
20 bent over rows (per arm)

Complete all 5 rounds then hold 1 minute plank

FRIDAY, 2/5
by Coach Megan

Partner-
5 rounds:
8 dual sumo deadlifts
6 dual bentover rows
4 dual push press

*Partner 1 performs the KB complex while partner 2 runs 25m down and 25m back

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