Thursday, March 21st, 2024 – Flash Class

Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Strength

Every Minute on the Minute X 3 Rounds

8 Bent Over DB Rows

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

1-3 Rounds
3 Front Squats (Build Weight Each Set)
1 Burpee Pull-Ups

WOD

AMRAP 8 ~ In Pairs

(Partners can work at their squats at the same time.)