Flash
Monday, August 28th, 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
Alternating Single Leg Glute Bridge
Dynamic Squat Stretch
Band Rows
Inchworm Push-up
Deadbug
Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Seal Stretch
Half Saddle Quad Stretch Right
Half Saddle Quad Stretch Left
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
Alternating Single Leg Glute Bridge
Dynamic Squat Stretch
Band Rows
Inchworm Push-up
Deadbug
Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Seal Stretch
Half Saddle Quad Stretch Right
Half Saddle Quad Stretch Left
Bathroom Break and Scaling Options:
WOD
Workout Format
For time (8 minute time cap)
Competitive
150 KB Swings (50/35)
Performance
150 KB Swings (35/25)
Lifestyle
150 KB Swings
Cooldown
1 Minute per Stretch per Side
TRX Upper Back Hang Stretch
Seated Forward Fold
TRX Upper Back Hang Stretch
Seated Forward Fold