DEADLIFT & WALKING LUNGE Ladder DEADLIFT 10-9-8-7-6 (RUN 400m) -5-4-3-2-1 1-2-3-4-5 (RUN 400m) -6-7-8-9-10 (x2) WALKING LUNGE (OH Bumper Plate) OH WEIGHTED WALKING LUNGE

8:30 AM - START YOUR DAY with Movement & Mobility w/Tiffany! 4:15 PM - 1st Workout of the Day!! (WOD) 5:30 PM - Evening class MEDICINE BALL CLEAN 400m RUN AND  ROW 30 medicine-ball cleans 25 Double Unders 30 medicine-ball cleans 25 bench press 400m RUN AND  ROW Rx= ♀ 14-lb. ball, 105-lb. bench ♂ 20-lb. ball, 175-lb. bench

3 sessions today : 8:30 am 4:15 pm 5:30 pm Drop in rate: $17 * PLEASE TEXT LISA 863-202-1919 For time: 400-meter run/500m ROW 15 toes-to-bars 400-meter run/500m ROW 5 wall walks 400-meter run/500m ROW 15 toes-to-bars 400-meter run/500m ROW

2 SESSIONS TODAY: 4:15 & 5:30 PM   BOTH CAN BE SCALED FOR YOUR FITNESS LEVEL! Just SHOW UP and give it what you've got, the only bad workout is the one you skip!

8 AM - 12 PM - Members come work on your 22,000 MARCH ROWING CHALLENGE or those movements you're struggling with! NON-MEMBER DROP-INS: $15

JOIN US: 8:30 AM, 4:15 PM, or 5:30 PM If you'd like to drop in for $17, please TEXT Lisa at 863-202-1919 3 rounds for time of: 50 double-unders (or attempts) 15 Back Squats (Use 85% of your 2RM) 10 knees-to-elbows BACK SQUAT - BELOW PARALLEL

8:30 AM : Start your day with TIFFANY (& Potato) and her breezy session of Movement & Mobility. DROP-IN for $17 4:15 & 5:30 WOD BELOW Every 4 minutes for 5 rounds, complete: 400-meter run 2 rope climbs to 15 feet Rest in the remaining time.

3 SESSIONS TODAY: 8:30 AM 4:15 PM 5:30 PM Drop-ins please TEXT Lisa 863-202-1919 prior 5 rounds for max reps of: 15 seconds of thrusters 45-second rest 15 seconds of weighted sit-ups 45-second rest 15 seconds of burpees 45-second rest ♀ 95-lb barbell and a 15# med ball ♂ 135-lb barbell and a 20# med ball

For time: 15 MINUTE TIME CAP 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups ♀ 35-lb dumbbell♂ 50-lb dumbbell

8 am - 12 pm OPEN GYM refers to times when members and non-members with experience can train independently, using the facility's equipment to work on specific skills, complete missed workouts, or follow a personalized training plan, rather than participating in a structured group class led by a coach . Also great for those with crazy, busy lives who cannot always make it to scheduled classes. It offers flexibility for members to focus on individual goals, practice movements,

3 SESSIONS TODAY: 8:30 am, 4:15 pm & 5:30 pm DROP-IN RATE: $17 , Please TEXT Lisa to drop-in 863-202-1919 STRENGTH PORTION: 5-5-5-5-5 DEADLIFTS Add weight after each set for 5RM - USE 75-85% for WOD (BELOW) 4RFT 25 DEADLIFTS 400m RUN (450m ROW)

8:30 AM Movement & Mobility w/Tiffany (PILATES-STRENGTH-YOGA) combo 4:15 PM & 5:30 PM - WOD BELOW Bulgarian Split Squat 1-15 mins. WARM UP, REVIEW WOD: 21-15-9 BULGARIAN SPLIT SQUATS https://www.menshealth.com/fitness/a65290629/bulgarian-split-squats-exercise/ KB SWINGS CALORIE ROW Last 8-10 mins COOL DOWN & FITNESS WALK

3 SESSIONS TODAY: 8:30 AM, 4:15 PM, 5:30 PM If you'd like to drop in for $17, please TEXT Lisa at 863-202-1919 On a 25-minute clock: Run 1 mile then perform as many rounds as possible of: 10 push-ups 20 lunges (weighted) 30 sit-ups

2) SESSIONS TODAY: 4:15 & 5:30 PM Drop-in Rate $17 ** Please TEXT Lisa at 863-202-1919 The Open is designed to be accessible to all fitness levels, including anyone interested in where they rank globally. The workouts are released weekly, and participants can complete them at their favorite gym or from home. The Open is a global event that welcomes athletes of all levels, from beginners to seasoned competitors, to test their fitness and connect with a worldwide community.

NEW TIME for FRIDAY!! - 9:00 AM withTiffany ! Tiff teaches a softer version of Movement & Mobility with more yoga than Lisa's class. Try them BOTH on WEDNESDAY (8:30 am) & FRIDAY MORNINGS (9:00 am) WALK IN RATE only $17 FREE to FlexFit Sebring VIP MEMBERS!! Combines YOGA/PILATES/MOBILITY Please bring your own mat, or available for purchase at FlexFit Pro-Shop JOIN OUR STRETCH-CLUB FOR $99 MO. - (ONLY $12 PER CLASS!!!!)

TEAMS OF 2 P-1 30 BATTLE ROPE HITS P-2 AB MAT SIT UPS P-1 (2) ROPE CLIMBS P-2 KB side lunge TOE TOUCH P-1 20 DU's (80 singles) P-2 BURPEES 2 ROUNDS - COUNT RIGHT SIDE - TEAM WITH MOST POINTS AND LOWEST SCORE WINS,

8:30 am - Start your day with MOVEMENT & MOBILITY 4:15 & 5:30 pm WOD Below! Grab a buddy and let's GO!! On a 20-MINUTE CLOCK, complete As Many Rounds (& reps) As Possible of: 200m ROW 25 WALL BALL SHOTS 30 KB SWINGS 10 BOX JUMPS (Share the reps, but as equally as possible!!!)

15-12-9-6-3 reps for time of: Deadlifts Burpee pull-ups Set the pull-up bar 6 inches above your reach.

2 SESSIONS TODAY: 4:15 & 5:30 PM If you'd like to drop in for a class, the cost is $17 and we ask you TEXT 863-202-1919 to ensure a spot for you! FRONT SQUAT Every 5 minutes for 25 minutes complete , (basically 5 separate rounds, on a 5-minute clock) 400-meter run 15 Front squats Rest with the remaining time. ♀ 65-lb barbell♂ 95-lb barbell

9:00 AM - NEW TIME!!!! Start your day with TIFFANY for her style of Movement & Mobility, like yoga, only better! MOVEMENT & MOBILITY * NEW TIME! 9:00 AM - FRIDAYS ONLY Also Today!! - 4 class times!!!