Flash
Friday, November 29th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
8 Air Squats
8 Wall Balls
1 Minute Row
1 Minute Burpees
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
8 Air Squats
8 Wall Balls
1 Minute Row
1 Minute Burpees
WOD
Workout Format
In Teams of 4
Competitive
120 Wall Balls (20/14)
120 Cal Row
80 Burpees (2 Partners Sync)
120 Cal Row
80 Burpees (2 Partners Sync)
Performance
120 Wall Balls (14/10)
120 Cal Row
80 Burpees (2 Partners Sync)
120 Cal Row
80 Burpees (2 Partners Sync)
Lifestyle
80 Wall Balls
80 Cal Row
80 Burpees
80 Cal Row
80 Burpees