Flash
Tuesday, September 26th, 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
2 Rounds
15 Second Air Bike Sprint
15 Second Row Sprint
Rest 1 Minute
15 Second Air Bike Sprint
15 Second Row Sprint
Rest 1 Minute
Notes
COMPETITIVE
For Time
21-15-9
Air Bike Cals
Row Cals
PERFORMANCE
For Time
21-15-9
Air Bike Cals
Row Cals
LIFESTYLE
For Time
21-15-9
Air Bike Cals
Row Cals
For Time
21-15-9
Air Bike Cals
Row Cals
PERFORMANCE
For Time
21-15-9
Air Bike Cals
Row Cals
LIFESTYLE
For Time
21-15-9
Air Bike Cals
Row Cals