Flash
Monday, December 4th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostritch Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostritch Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
WOD
Workout Format
21-15-9 (Reps for Time)
Competitive
Bench Press (145/105)
Row Cals
Med Ball Sit-up (20/14)
Row Cals
Med Ball Sit-up (20/14)
Performance
Bench Press (95/65)
Row Cals
Med Ball Sit-up (14/10)
Row Cals
Med Ball Sit-up (14/10)
Lifestyle
Bench Press
Row Cals
Sit-up
Row Cals
Sit-up
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Bench Press @ Warm-up to Working Weight
20 Seconds Row
Med Ball Sit-up @ Workout Scale
5 Bench Press @ Warm-up to Working Weight
20 Seconds Row
Med Ball Sit-up @ Workout Scale