We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
6 sets
1’ max calories row
1’ rest
2’ rest
7 rounds
14 kbs
12 h.r. push ups
10 kb lunges
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
8-10min
PVC Pipe
3 sets for QUALITY
3 Wall Walks
6 Windmills
9 DB Z-Press
12 Alternating Single leg Box Squats
15 Turkish Sit-ups
Teams of 2
AMRAP 20:00
30 cal machine
60 sit ups
200m run
*1 Partner holding a front Rack hold while work is being done @135/95
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
3 Sets
10 Sonics
5/5 Single leg Glute Bridges
10 90/90
5/5 ATG Split Squats
4 sets of 3/3
build slightly heavier than last time
4 setts
8 Strict Chin-Ups (add weight if possible for 5 UB)
10 DB Floor Press
10 Diamond Push-ups DB Floor Press
10min to complete
8min to complete
50 box step up and overs 24/20 (50/35)
150 Dubz
30 Single arm DB thrusters
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
15’ EMOM
A- max burpees
B- max box jumps
C- max pull ups
D- max air squats
E- max v-ups
Into
5’ Max calories bike
Into
12’ EMOM
A- 10 burpee box jump over
B- 15/12 cal bike
C- rest
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
20min YGIG
12 Alt DB Snatches 50/35
8 Box Jump Overs 24/20
4 Cal Bike
*20 Burpee Penalty for every dropped dumbbell!!!!!!
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
4 Rounds
2min on – 1min off
A) 200m run
Remaining time
Max cal Bike
B) 200m run
Remaining time
Max DB Thrusters
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 squats
*every 2:00 complete 30 Double-Unders
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
10 Rounds
200m row
10 KBS
5 Burpee box jump overs
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
Every 30sec for 6min
•hollow rocks
•bottom of the burpee
•top of the burpee
•inch worms
Then
Barbell Work
Every minute on the minute x 20:00
Minute 1: 15/12 Calorie Ski/Row
Minute 2: 15 Toes to bar
Minute 3: 6 box jump overs 30/24
Minute 4: 6 P. Cleans185/125
Minute 5 – REST
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
2 rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats
200m run
4 Rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats
400m run
8 Rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats
800m run
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