Sprawl With Flo Workout

10

RNDS

Sprawl With Flo Workout

Flo Master

OPEN


Duration

40

Min


Total Punch Goal

1260


10 rounds of hard work has never been so much fun. Join Flomaster for this 10-round, Open workout.

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

1 = The Jab
2 = The Cross
3 = The Lead Hook
4 = The Rear Hook
5 = The Lead Uppercut
6 = The Rear Uppercut

When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. So, 1b = a jab to the body, and so on.

WARMUP

30s

JUMPING JACK

30s

NECK CIRCLE

30s

SHOULDER ROLL

30s

KNEE CIRCLE

60s

REST

ROUND 1

30s

COAST

1

2

30s

BOXERS BOUNCE

30s

COAST

3

4

30s

BOXERS BOUNCE

30s

COAST

5

6

30s

SPRAWL

60s

REST

ROUND 2

30s

1

2

2

3

30s

M. CLIMBER

30s

1

2

2

3

30s

M. CLIMBER

30s

1

2

2

3

30s

SPRAWL

60s

REST

ROUND 3

30s

4B

5

2

30s

JUMPING JACK

30s

4B

5

2

30s

JUMPING JACK

30s

4B

5

2

30s

SPRAWL

60s

REST

ROUND 4

30s

1

2

2

3

30s

SQUAT JUMP

30s

4B

5

2

30s

SQUAT JUMP

30s

1

2

2

3

4B

5

2

30s

SPRAWL

60s

REST

ROUND 5

30s

ELEVATOR

1

2

30s

SQUAT HOLD

1

2

30s

ELEVATOR

1

2

30s

SQUAT HOLD

1

2

30s

ELEVATOR

1

2

30s

SPRAWL

60s

REST

ROUND 6

30s

COAST

1

2

30s

BOXERS BOUNCE

30s

COAST

1

2

30s

BOXERS BOUNCE

30s

COAST

1

2

30s

SPRAWL

60s

REST

ROUND 7

30s

1

2

2

3

30s

M. CLIMBER

30s

1

2

2

3

30s

M. CLIMBER

30s

1

2

2

3

30s

SPRAWL

60s

REST

ROUND 8

30s

4B

5

2

30s

JUMPING JACK

30s

4B

5

2

30s

JUMPING JACK

30s

4B

5

2

30s

SPRAWL

60s

REST

ROUND 9

30s

1

2

2

3

30s

SQUAT JUMP

30s

4B

5

2

30s

SQUAT JUMP

30s

1

2

2

3

4B

5

2

30s

SPRAWL

60s

REST

ROUND 10

30s

ELEVATOR

1

2

30s

SQUAT HOLD

1

2

30s

SQUAT JUMP

30s

SQUAT HOLD

1

2

30s

BURNOUT

3

4

30s

SPRAWL

COOLDOWN

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