Flash
Thursday, November 7th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
14 Calf Raises on a Plate
10 Dynamic Squats
-Into-
2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
14 Calf Raises on a Plate
10 Dynamic Squats
Strength
Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps
EMOM x 4 Rounds x 8 Reps
WOD
Workout Format
For Time
Competitive
100 Push Press (95/65)
30 Wall Balls (20/14)
30 Wall Balls (20/14)
Performance
100 Push Press (45/35)
30 Wall Balls (14/10)
30 Wall Balls (14/10)
Lifestyle
70 Push Press
30 Wall Balls
30 Wall Balls