Help keep your group healthy and happy!
4
-
minutes warming up
20
-
22
minutes working out
Today's Focus: Strength 🏋️♀️
💪 Pulling and Pushing
Coach's Notes:
Some pulling and pushing mixed in with a bit of legs. A perfect Flex Friday recipe!
Not for Time
4 Rounds
8 Pendlay Rows
8 Close Grip Floor/Bench Press
Then
4 Rounds
8 Upright Rows
8 Weighted Heel Sits
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment Option
4 Rounds
16 Shoulder Taps, per side
16 Diamond Push-ups
16 Heel Sits
Have a question? Chat with your coach.
✅ Weights for Pendlay Rows, Floor Presses, and Upright Rows
Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x
4
-
minutes warming up
20
-
22
minutes working out
Today's Focus: Strength 🏋️♀️
💪 Pulling and Pushing
Coach's Notes:
Some pulling and pushing mixed in with a bit of legs. A perfect Flex Friday recipe!
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
