Example of Flex programming:


Warm-Up:

  • 3 rounds
  • 30 seconds jump rope
  • 5 x DB swings
  • 5 x sit-ups
  • 5 x air squats

Metabolic Conditioning:
  • 4 rounds for reps
  • 1 min V-ups
  • 1 min Push-ups
  • 1 min Goblet squats
  • 1 min rest

Goal today is to stay consistent from round 1 through round 4. Try not to go out to hard and crash in round 4. Your score will be total reps for all 4 rounds.Scale goblet squat weight if needed to a weight you could do at least 10 unbroken reps fresh.

Subs:
  • Sit-ups for V-ups if needed.
  • Water jug or body weight squats in place of dumbell.