Flash
Thursday, August 8th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Complete the Following at Your Own Pace Within 8 Minutes
Hollow Hold Flutter Kicks
3 Sets X 30-90 Seconds / Res 60 Seconds
Hollow Hold Flutter Kicks
3 Sets X 30-90 Seconds / Res 60 Seconds
WOD
Competitive
21-15-9 Reps
Burpee Box Jump Overs (24/20)
Db Snatch (50/35)
Burpee Box Jump Overs (24/20)
Db Snatch (50/35)
Performance
21-15-9 Reps
Burpee Box Jump or Step Overs (24/20)
Db Snatch (35/25)
Burpee Box Jump or Step Overs (24/20)
Db Snatch (35/25)
Lifestyle
21-15-9 Reps
Elevated Burpee Step Overs
Db Snatch
Elevated Burpee Step Overs
Db Snatch
Notes
15 Band Overhead Press
15 Band Face Pulls
12 Box Step-Ups
10 Box Jumps
8 Burpees
4 Burpee Box Jump Overs
15 Band Face Pulls
12 Box Step-Ups
10 Box Jumps
8 Burpees
4 Burpee Box Jump Overs