Flash
Monday, November 18th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings
12 Band Rows
-Into-
2 Rounds:
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings
12 Band Rows
Strength
KB Swings
EMOM x 4 Rounds x 3 Reps
EMOM x 4 Rounds x 3 Reps
WOD
Workout Format
For Time
8-6-4-2
8-6-4-2
Competitive
Wall Walks
Front Squats (220/155)
Front Squats (220/155)
Performance
Scaled Wall Walks
Front Squats (155/110)
Front Squats (155/110)
Lifestyle
Inchworms
Goblet Squats
Goblet Squats