Hello friends, and welcome to the second workout of Féroce! Each workout will be formatted like this one, with:

  • Cardio warm up
  • Prehab/flow session with a training video
  • Functional fitness workout
  • Bodybuilding-focused aesthetic work


Complete five minutes of easy-paced cardio.

Prehab/Flow Session

Today we’re working your core and shoulders. Here, I’ll walk you through it:

Functional Fitness

We’re going four rounds today, so be sure to set a pace you can maintain through all four rounds.

4 rounds for time, of:

Finisher 1

Finish three sets each of:

Finisher 2

50 Dumbbell Presses


  • Eugenia Kislova

    July 23, 2019 at 2:35 am

    This was awesome morning!


    • Ben Garves

      July 23, 2019 at 3:34 pm

      I love ALL these workouts!


  • Michele Banks

    August 13, 2019 at 9:02 am

    Started the program later but I’m really enjoying it so far.


    • Ben Garves

      August 18, 2019 at 9:12 am

      Awesome! So happy to hear it!


  • Amy Thompson

    August 18, 2019 at 8:15 am

    The flow video for this workout won”t play for me. I’m not scheduled to do it til tomorrow, but I like to get familiar with what is coming. Anyone on here that can help me access that video? The others play fine…thanks!


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