Flash
Monday, October 28th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
12 Air Squats
12 No Push-Up Burpees
Into:
1 Round:
8 DB Thrusters
6 Burpees
Into
2 Rounds:
12 Air Squats
12 No Push-Up Burpees
Into:
1 Round:
8 DB Thrusters
6 Burpees
Strength
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
12 Minute AMRAP
Competitive
10 DB Thrusters (35/25)
10 Burpees
10 Burpees
Performance
10 DB Thrusters (25/15)
10 Burpees
10 Burpees
Lifestyle
10 DB Thrusters
10 No Push-Up Burpees
10 No Push-Up Burpees