Flash
Tuesday, October 10th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
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
Take a Few Minutes to Go Over the Entire Workout
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
Conditioning Warm-Up
1 Round
6 Pistol Squats @ Workout Scale
5 Pull-Ups @ Workout Scale
6 Box Jumps @ Workout Scale
5 Push-Ups @ Workout Scale
6 Pistol Squats @ Workout Scale
5 Pull-Ups @ Workout Scale
6 Box Jumps @ Workout Scale
5 Push-Ups @ Workout Scale
Notes
2 Rounds
COMPETITIVE
20 Pistol Squats
10 Pull-Ups
20 Box Jump
10 Push-Ups
PERFORMANCE
20 Assisted Pistol Squats
10 Jumping Pull-Ups
20 Box Jumps or Step UPS
10 Elevated Push-Upsar
LIFESTYLE
20 Alternating Lunges
10 Ring Rows
20 Box Step UPS
10 Elevated Push-Ups
COMPETITIVE
20 Pistol Squats
10 Pull-Ups
20 Box Jump
10 Push-Ups
PERFORMANCE
20 Assisted Pistol Squats
10 Jumping Pull-Ups
20 Box Jumps or Step UPS
10 Elevated Push-Upsar
LIFESTYLE
20 Alternating Lunges
10 Ring Rows
20 Box Step UPS
10 Elevated Push-Ups