Flash
Friday, December 1st, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
WOD
Workout Format
For Distance 2 Sets Of / Rest 4 Minutes Between Sets
5 Rounds
5 Rounds
Competitive
1 Minute Row
30 Seconds Rest
30 Seconds Rest
Performance
1 Minute Row
30 Seconds Rest
30 Seconds Rest
Lifestyle
1 Minute Row
30 Seconds Rest
30 Seconds Rest
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
30 Second Row
30 Second Row