Flash
Thursday, September 28th, 2023 – Flash Class
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
WOD
Workout Format
21-15-9-6
Competitive
Bench Press (135/95)
Air Bike Cals
Air Bike Cals
Performance
Bench Press (95/65)
Air Bike Cals
Air Bike Cals
Lifestyle
Bench Press
Air Bike Cals
Air Bike Cals
Conditioning Warm-Up
2 Rounds
8 Bench Press @ Workout Weight
15 Seconds Air Bike Sprint
8 Bench Press @ Workout Weight
15 Seconds Air Bike Sprint