Flash
Wednesday, November 13th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Air Squats
10 Push-Ups
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows
-Into-
2 Rounds:
10 Air Squats
10 Push-Ups
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows
WOD
Workout Format
20 Minute AMRAP - with a Partner
Competitive
6 Strict Toes-to-Bar
16 DB Bench Press (35/25)
24 Single DB Goblet Squats (35/25)
16 DB Bench Press (35/25)
24 Single DB Goblet Squats (35/25)
Performance
6 Strict Leg Raises
16 DB Bench Press (25/15)
24 Single DB Goblet Squats (25/15)
16 DB Bench Press (25/15)
24 Single DB Goblet Squats (25/15)
Lifestyle
6 Strict Knee Raises
16 DB Bench Press
24 Single DB Goblet Squats
16 DB Bench Press
24 Single DB Goblet Squats