Flash
Friday, August 23rd, 2024 - Flash Class
General Warm-Up
30 Seconds Alternating Deep Lunges With Elbow to Foot
30 Seconds Prayer Stretch
30 Seconds Alternating Cossack Squats
-Into-
Every 1 Minute on the Minute X 5 Minutes
1) Row
2) Banded Good Morning
3) Air Squats
4) Sumo Deadlifts
5) Pvc Muscle Cleans
30 Seconds Prayer Stretch
30 Seconds Alternating Cossack Squats
-Into-
Every 1 Minute on the Minute X 5 Minutes
1) Row
2) Banded Good Morning
3) Air Squats
4) Sumo Deadlifts
5) Pvc Muscle Cleans
WOD
Workout Format
4 Rounds for Time
Competitive
8 Front Squats (135/95)
250 M Row
-Into-
30 Sumo Deadlifts (135/95)
250 M Row
-Into-
30 Sumo Deadlifts (135/95)
Performance
8 Front Squats (95/65)
250 M Row
-Into-
30 Sumo Deadlifts (95/65)
250 M Row
-Into-
30 Sumo Deadlifts (95/65)
Lifestyle
8 Front Squats
250 M Row
-Into-
30 Sumo Deadlifts
250 M Row
-Into-
30 Sumo Deadlifts