Tuesday, April 2nd, 2024 – Flash Class

Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

30 Seconds Work / 5 Seconds Rest

Big Arm Circles
Band Lat Pull Downs
Band Pull Aparts
Band Bicep Curls
Front to Back Leg Swings Left
Front to Back Leg Swings Right
Air Squats

Conditioning Warm-Up

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

1-3 Rounds
4 Lunges 20 second row

WOD

4 Rounds for Time ~ In Pairs ~ You Go, I Go ~ 20 Minute Time Cap