Flash
Monday, September 18th, 2023 – Flash Class
Cooldown
1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Pigeon Stretch
Crossbody Shoulder Stretch
Pigeon Stretch
Notes
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Take a Few Minutes to Go Over the Entire Workout
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-Up
1 Round
5 Burpees @ Workout Scale
5 Air Squats @ Workout Scale
5 Push-Ups @ Workout Scale
5 Sit-Ups @ Workout Scale
5 Burpees @ Workout Scale
5 Air Squats @ Workout Scale
5 Push-Ups @ Workout Scale
5 Sit-Ups @ Workout Scale
Notes
10 Rounds for Time (30 minute time cap)
COMPETITIVE
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
PERFORMANCE
10 Burpees
10 Air Squats
10 Elevated Push-Ups
10 Sit-Ups
LIFESTYLE
10 No Push-up Burpees
10 Bodyweight Box Squats
10 Elevated Push-up
10 Crunch
COMPETITIVE
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
PERFORMANCE
10 Burpees
10 Air Squats
10 Elevated Push-Ups
10 Sit-Ups
LIFESTYLE
10 No Push-up Burpees
10 Bodyweight Box Squats
10 Elevated Push-up
10 Crunch