Flash
Friday, July 19th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
7 Rounds ~ In Pairs ~ Split Work
Competitive
20 Db Suitcase Step-Ups (30/20)
40 KB Swings (50/35)
40 KB Swings (50/35)
Performance
20 Db Suitcase Step-Ups (20/15)
40 KB Swings (35/25)
40 KB Swings (35/25)
Lifestyle
16 Db Suitcase Step-Ups
30 KB Swings
30 KB Swings
Notes
Round 1
100M Row
16 Alternating Lunges
15 Band Good Mornings
Round 2
200M Row
16 Alternating Step-Ups
15 KB Swings
Round 3
15 Stiff Leg Deadlifts
8 Db Step-Ups
100M Row
16 Alternating Lunges
15 Band Good Mornings
Round 2
200M Row
16 Alternating Step-Ups
15 KB Swings
Round 3
15 Stiff Leg Deadlifts
8 Db Step-Ups