Flash
Monday, July 15th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
For Time ~ You Go, I GO
Competitive
2000M Run Switching Every 400M
-Into-
2000M Row Switching Every 500M
-Into-
2000M Row Switching Every 500M
Performance
1600M Run Switching Every 400M
-Into-
1600M Row Switching Every 400M
-Into-
1600M Row Switching Every 400M
Lifestyle
1400M Run Switching Every 200M
-Into-
1400M Row Switching Every 200M
-Into-
1400M Row Switching Every 200M
Notes
Round 1
200M Run
200M Row
15 Squats to Med Ball
Round 2
200M Run
200M Row
15 Empty Bar Back Squats
200M Run
200M Row
15 Squats to Med Ball
Round 2
200M Run
200M Row
15 Empty Bar Back Squats