Flash
Thursday, November 21st, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
10 Band Pull-Aparts
10 Air Squats
10 Hanging Knee Raises
-Into-
3 Rounds:
10 Band Pull-Aparts
10 Air Squats
10 Hanging Knee Raises
Strength
Bent Over Rows
EMOM x 4 Rounds x 8 Reps
EMOM x 4 Rounds x 8 Reps
WOD
Workout Format
For Time
Competitive
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Performance
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
Lifestyle
40 Cal Row
40 Sit-Ups
30 Cal Row
30 Sit-Ups
10 Cal Row
10 Sit-Ups
40 Sit-Ups
30 Cal Row
30 Sit-Ups
10 Cal Row
10 Sit-Ups