Flash
Friday, August 16th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
AMRAP ~ 15 Minutes ~ Splitting Reps
Competitive
20 Box Jump Overs (24/20)
20 Db Overhead Lunges (35/25)
20 Burpees
20 Db Overhead Lunges (35/25)
20 Burpees
Performance
20 Box Jump Overs or Step Overs (24/20)
20 Db Overhead Lunges (25/15)
20 Burpees
20 Db Overhead Lunges (25/15)
20 Burpees
Lifestyle
20 Box Step Overs
20 Alternating Lunges
20 Burpees or Elevated Burpees
20 Alternating Lunges
20 Burpees or Elevated Burpees
Notes
16 Box Step Ups
15 Elevated Push-Ups
15 Band Good Morning
10 Box Jumps
10 Push-Ups
15 Band Deadlifts
10 Burpees
15 Elevated Push-Ups
15 Band Good Morning
10 Box Jumps
10 Push-Ups
15 Band Deadlifts
10 Burpees