Flash
Friday, September 15th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Alternating Glute Bridge
Inchworm
Air Squats
Ring Rows
Sit-Ups
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Alternating Glute Bridge
Inchworm
Air Squats
Ring Rows
Sit-Ups
Bathroom Break and Scaling Options:
WOD
Workout Format
For 15 minutes in Pairs
Competitive
Partner A: Farmer Hold (50/35)
Partner B:
10/8 Cal Bike
15 Db Clean (50/35)
Partner B:
10/8 Cal Bike
15 Db Clean (50/35)
Performance
Partner A: Farmer Hold (35/25)
Partner B:
8/6 Cal Bike
15 Db Clean (35/25)
Partner B:
8/6 Cal Bike
15 Db Clean (35/25)
Lifestyle
Partner A: Farmer Hold (35/25)
Partner B:
20 Seconds Cal Bike
15 Db Clean
Partner B:
20 Seconds Cal Bike
15 Db Clean
Cooldown
1 Minute per Stretch per Side
Forearm Stretch
Couch Stretch
Forearm Stretch
Couch Stretch