Flash
Friday, November 17th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
WOD
Workout Format
3 Rounds for Time
Competitive
15 Toes to Bar
10 Double Db Thrusters (35/25)
15/12 Cal Air Bike
Rest 2 Minutes
10 Double Db Thrusters (35/25)
15/12 Cal Air Bike
Rest 2 Minutes
Performance
15 Hanging Leg Raises
10 Double Db Thrusters (25/15)
15/12 Cal Air Bike
Rest 2 Minutes
10 Double Db Thrusters (25/15)
15/12 Cal Air Bike
Rest 2 Minutes
Lifestyle
15 Hanging Knee Raises
10 Double Db Thrusters
45 Second Air Bike
Rest 2 Minutes
10 Double Db Thrusters
45 Second Air Bike
Rest 2 Minutes