Flash
Thursday, December 12th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings 30 Seconds
Pvc Shoulder Rotations 30 Seconds
Thoracic Spin Rotations 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
12 Air Squats
12 Glute Bridges
10 Push-Ups
15 Band Pull Aparts
30 Seconds Plank
-Into-
Arm Swings 30 Seconds
Pvc Shoulder Rotations 30 Seconds
Thoracic Spin Rotations 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
12 Air Squats
12 Glute Bridges
10 Push-Ups
15 Band Pull Aparts
30 Seconds Plank
Strength
Push Press
Every 2 Minutes on the Minute
5 Rounds x 8 Reps
Every 2 Minutes on the Minute
5 Rounds x 8 Reps
WOD
Workout Format
3 Rounds for Time
Competitive
26 (25FT Each) Farmer Carries (55/40)
250M Row
250M Row
Performance
26 (25FT Each) Farmer Carries (40/30)
250M Row
250M Row
Lifestyle
26 (25FT Each) Farmer Carries
1 Minute Max Row
1 Minute Max Row