FlexnFletch's Guide to Vitality and Fitness

Snack on foods that are high quality and packed with nutrients. This is a twist on a granola style bowl. With a few simple ingredients you can gather vitamins & minerals to fuel your energy needs.  1. Handful of Raw Pecans 2. Handful of Raw Walnuts 3. 1 TBS of Coconut Milk Cream 4. Handful of Blueberries 5. Real Salt *Increase quantities as needed. Use your favorite berry or mix in a variety  

  WHAT IS THE BEST PROGRAM?       It could be the one that you are doing (beginners). It could be the one you have not done (intermediate). In terms of the best program, I believe the best program is the one that addresses weaknesses and limiting factors. Lower traps, external rotators, neck, low back, GPP, poor mobility, ankle dorsiflexion, hamstrings, VMO, triceps, grip, glutes, etc.       HAVE YOU DONE YOUR PROGRAMS?       Are you familiar with the feeling of performing the superset you have subscribed? Have you made a circuit (AKA Giant set) and do the exercise selected fit the outcome you are seeking? Are you trying to bring up strength in the bench press but not addressing the imbalances in the back and shoulders? As a rule of thumb, I like to program 2-3 pulls for every push with upper body. Can you have a conversation with an athlete and relate to the feeling they get with a 4-0-1-0 tempo back squat?     CAN A BEGINNER EXCEL WITH YOUR EXERCISE SELECTIONS?       Compound lifts a

12 Sit-Ups 500 Meter Echo Bike 5 Min AMRAP  *Transition immediately into next AMRAP* 15 Second Chin Above Bar Hold 10 Push-Ups 200 Meter TrueForm 5 Min AMRAP  *Transition immediately into next AMRAP* 10 Jumping Lunges, Alternating 5 ea. 500 Meter Assault Bike 20 Double-Unders 5 Min AMRAP  Rest 2 minutes & Repeat. Total length of Workout: 32 minutes Shoutout Marcus Filly Challenge yourself by completing the intervals at the same speed/time. This is a challenge for the powerful athletes that "come out hot." Perform a test round 5-10 minutes before starting the workout to establish your interval splits. 

 200 Meter TrueForm 40 Double-Unders 10 Push-Ups Rest 45 seconds 5 Rounds Rest 2-3 minutes! 500 Meter Assault Bike 10 Bodyweight Lunges (5 ea.) 10 Toes to Bar Rest 45 seconds 5 Rounds Shoutout Marcus Filly Challenge yourself by completing the intervals at the same speed/time. This is a challenge for the powerful athletes that "come out hot." Perform a test round 5-10 minutes before starting the workout to establish your interval splits.