Thursday, September 19th, 2024 – Flash Class

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
3 Rounds
12 Band Rows
12 Band Overhead Press
12 Band Bicep Curls
30 Seconds Dead Hang

Strength

Push Press

EMOM X 3 Sets X 5 Reps @ 50%m 1RM or RPE 5
On the Final Minute Perform an AMRAP

WOD

For Time 

15 – 9 – 6