Flash
Thursday, August 10th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Ring Rows
Elevated Push-Ups
Walking Lunges
Knee Raises
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Ring Rows
Elevated Push-Ups
Walking Lunges
Knee Raises
Bathroom Break and Scaling Options:
Strength
6 Rounds for Time (18 Minute Time Cap)
Bent Over Barbell Row
Build to a Heavy 5 Reps in 10 Minutes
Strict Pull-up Work:
40 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
8 Negative Pull-Ups
Rest 30 Seconds
Bent Over Barbell Row
Build to a Heavy 5 Reps in 10 Minutes
Strict Pull-up Work:
40 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
8 Negative Pull-Ups
Rest 30 Seconds
Cooldown
1 Minute per Stretch per Side
Prayer Stretch
Childs Pose Stretch
Prayer Stretch
Childs Pose Stretch