Flash
Wednesday, August 16th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Band Glute Thrust Pull Through
Alternating Lunges
Negative Push-Ups
Lying Leg Raises
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Band Glute Thrust Pull Through
Alternating Lunges
Negative Push-Ups
Lying Leg Raises
Bathroom Break and Scaling Options:
WOD
Competitive
21 Double KB Deadlift (50/35)
15 Burpee to Target
15 Burpee to Target
Performance
21 Double KB Deadlift (35/25)
15 Burpees
15 Burpees
Lifestyle
21 Double KB Deadlift
15 No Push-up Burpees
15 No Push-up Burpees
Cooldown
1 Minute per Stretch per Side
Seated Single Leg Hamstring Stretch
Single Arm Doorway Stretch
Seated Single Leg Hamstring Stretch
Single Arm Doorway Stretch
Notes
5 Rounds for Time (14 Minute Time Cap)