Flash
Monday, July 29th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
AMRAP ~ 15 Minutes
Competitive
3 Minutes of Air Bike or Row
30 Single DB Overhead Lunges (35/25)
10 Toes to Bar
30 Single DB Overhead Lunges (35/25)
10 Toes to Bar
Performance
3 Minutes of Air Bike or Row
20 Single DB Overhead Lunges (35/25)
10 Hanging Leg Raises
20 Single DB Overhead Lunges (35/25)
10 Hanging Leg Raises
Lifestyle
3 Minutes of Air Bike or Row
20 Alternating Lunges
10 Lying Leg Raises or Knees to Chest
20 Alternating Lunges
10 Lying Leg Raises or Knees to Chest
Notes
60 Seconds Bike or Row
15 Alternating Lunges
15 Kip Swings
60 Seconds Bike or Row
5 Gym Lengths Overhead Db Carry
10 Kipping Leg Raises
60 Seconds Bike or Row
5 Toes to Bar or Leg Raises
15 Alternating Lunges
15 Kip Swings
60 Seconds Bike or Row
5 Gym Lengths Overhead Db Carry
10 Kipping Leg Raises
60 Seconds Bike or Row
5 Toes to Bar or Leg Raises