Flash
Tuesday, October 3rd, 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
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc 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
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-Up
1 Rounds
8 Thrusters @ Working Weight
8 Burpees Over Bar @ Working Scale
8 Thrusters @ Working Weight
8 Burpees Over Bar @ Working Scale
Notes
COMPETITIVE
3 Rounds for Time
15 Thrusters (95/65)
30 Burpee Over Bar
PERFORMANCE
3 Rounds for Time
15 Thrusters (45/35)
30 Burpee Over Bar
LIFESTYLE
3 Rounds for Time
15 Thrusters
30 Elevated Burpee
3 Rounds for Time
15 Thrusters (95/65)
30 Burpee Over Bar
PERFORMANCE
3 Rounds for Time
15 Thrusters (45/35)
30 Burpee Over Bar
LIFESTYLE
3 Rounds for Time
15 Thrusters
30 Elevated Burpee