Flash
Tuesday, September 24th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
15 Band Pull-Aparts
15 Band Good Mornings
30-Second Plank
-Into-
3 Rounds:
15 Band Pull-Aparts
15 Band Good Mornings
30-Second Plank
WOD
Workout Format
For Time ~ In Pairs
Competitive
Row 6000 Meters
Performance
Row 5000 Meters
Lifestyle
Row 4000 Meters