Flash
Friday, October 11th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Air Bike
30 Seconds Row
30 Seconds Burpees
1 Minute Rest
-Into-
2 Rounds:
30 Seconds Air Bike
30 Seconds Row
30 Seconds Burpees
1 Minute Rest
Strength
Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
For Time In Pairs
Competitive
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (30/20)
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (30/20)
Performance
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (20/10)
2000m Row
Every 2 Minutes on the Minute:
6 Sync Single DB Devil Press (20/10)
Lifestyle
100 Cal Air Bike
2000m Row
Every 2 Minutes on the Minute:
6 Sync Burpees or Plank Out
2000m Row
Every 2 Minutes on the Minute:
6 Sync Burpees or Plank Out