Flash
Friday, October 25th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
30 Seconds Bike
30 Seconds Row
30 Seconds Skipping
30 Seconds Band Deadlift
30 Seconds Band Pull-Apart
-Into-
2 Rounds:
30 Seconds Bike
30 Seconds Row
30 Seconds Skipping
30 Seconds Band Deadlift
30 Seconds Band Pull-Apart
Strength
Strict Hanging Leg Raises
EMOM x 4 Sets x 10 Reps
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
For Time with a Parther
Competitive
100 Calorie Row
100 Deadlifts (135/95)
100 Calorie Air Bike
100 Double Unders
100 Calorie Air Bike
100 Deadlifts (135/95)
100 Calorie Row
100 Deadlifts (135/95)
100 Calorie Air Bike
100 Double Unders
100 Calorie Air Bike
100 Deadlifts (135/95)
100 Calorie Row
Performance
75 Calorie Row
100 Deadlifts (95/65)
75 Calorie Air Bike
100 Double Unders or 170 Single Unders
75 Calorie Air Bike
100 Deadlifts (95/65)
75 Calorie Row
100 Deadlifts (95/65)
75 Calorie Air Bike
100 Double Unders or 170 Single Unders
75 Calorie Air Bike
100 Deadlifts (95/65)
75 Calorie Row
Lifestyle
50 Calorie Row
70 Deadlifts
50 Calorie Air Bike
100 Single Unders
50 Calorie Air Bike
70 Deadlifts
50 Calorie Row
70 Deadlifts
50 Calorie Air Bike
100 Single Unders
50 Calorie Air Bike
70 Deadlifts
50 Calorie Row