Flash
Thursday, December 5th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Alternating Lunge with a Twist, 60 Seconds
Into -
Forearm Plank to Push-Up, 60 Seconds
Dead bug, 60 Seconds
8 Toes-to-Bar or Leg or Knee Raises
8 V-Ups
500-Meter Row
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Alternating Lunge with a Twist, 60 Seconds
Into -
Forearm Plank to Push-Up, 60 Seconds
Dead bug, 60 Seconds
8 Toes-to-Bar or Leg or Knee Raises
8 V-Ups
500-Meter Row
WOD
Competitive
500-Meter Row
30 Toes-to-Bar
500-Meter Row
30 V-Ups
500-Meter Row
30 Sit-Ups
30 Toes-to-Bar
500-Meter Row
30 V-Ups
500-Meter Row
30 Sit-Ups
Performance
500-Meter Row
30 Leg Raises
500-Meter Row
30 V-Ups
500-Meter Row
30 Sit-Ups
30 Leg Raises
500-Meter Row
30 V-Ups
500-Meter Row
30 Sit-Ups
Lifestyle
400-Meter Row
20 Hanging Knee Raises
400-Meter Row
20 Lying Leg Raises
400-Meter Row
20 Sit-Ups
20 Hanging Knee Raises
400-Meter Row
20 Lying Leg Raises
400-Meter Row
20 Sit-Ups