For time: 800-meter run 60 kettlebell swings 400-meter run 60 kettlebell walking lunges 800-meter run ♀ 35 lb♂ 53 lb Scaling: Complete both 800-meter runs in 5 minutes or less. However, don't crush yourself on the first run because you need to come back to the kettlebell and get right to work. The loading of the kettlebell should allow for 15-plus reps at a time. As for the lunges, keep moving and try to go unbroken. Get moving on your final run. Your legs will feel a little

8:30 am - Movement & Mobility with Lisa 4:15 & 5:30 pm - WOD BELOW STRENGTH & REVIEW - Start HERE!! Back squat 10-8-6-4-2 reps (NOT PART OF THE WOD) *Increase the weight of each set for 5 sets. Rest no more than 3 minutes between sets. then........ BOOTCAMP STYLE CLOCK: :40 SECONDS OF WORK :20 SECONDS REST & TRANSITION 4 ROUNDS BURPEES WEIGHTED ROLL UPS w/ MED BALL BATTLE ROPE HITS *Alternate rounds with a partner. For the burpees, touch something 3 inches above your sta

3 SESSIONS TODAY: 8:30 AM, 4:15 PM, 5:30 PM Complete as many rounds as possible in 15 minutes of: 10 wall-ball shots 10 toes-to-bars 10 box jumps   *Step down from the box. ♀ 14-lb ball to 9-foot target, 20 inches♂ 20-lb ball to 10-foot target, 24 inches

CLASS TIMES: 4:15 & 5:30 PM Complete as many rounds and reps as possible in 12 minutes of: 6 walking lunges (overhead plate) 3 deadlifts ♀ 205 lb♂ 315 lb .....then...... TIMED 500m ROW or 400m RUN

We have 2 SOLD OUT classes this evening....BUT!! we'd love to give you all a taste of the BungeeFit craze!! FREE!! You'll get to try on a BUNGEE HARNESS FREE and play for up to 10 minutes to see if you'd like to book a class for you and some friends!! HERE'S HOW: Reach out to FLEXFIT SEBRING via FB, IG or TEXT 863-202-1919 to pick your time to FLY FOR FREE!! 10:00 AM - 6 SPOTS 10:45 AM - 6 SPOTS 11:15 AM - 6 SPOTS AGES 14 and up - WEIGHT BETWEEN 105 - 240 - Non-Pregnant -