Flash
Thursday, October 12th, 2023 – Flash Class
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Notes
STRENGTH WARM-UP
6 Negative Pronated Pull-Ups (Use Band if Needed)
STRENGTH
In 20 Minutes Complete
3-6 Weighted Strict Supinated Pull-Ups or Hardest Variation
-Into-
4 Round
8-10 Strict Pronated Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
Rest 1 Minutes
6 Negative Pronated Pull-Ups (Use Band if Needed)
STRENGTH
In 20 Minutes Complete
3-6 Weighted Strict Supinated Pull-Ups or Hardest Variation
-Into-
4 Round
8-10 Strict Pronated Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
Rest 1 Minutes