Flash
Wednesday, October 11th, 2023 – Flash Class
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Conditioning Warm-up
1 Round
6 Deadlift @ Workout Weight
15 Second Air Bike Sprint
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Conditioning Warm-up
1 Round
6 Deadlift @ Workout Weight
15 Second Air Bike Sprint
WOD
Competitive
12 Deadlifts (185/135)
15/12 Cal Air Bike
15/12 Cal Air Bike
Performance
12 Deadlifts (135/95)
15/12 Cal Air Bike
15/12 Cal Air Bike
Lifestyle
12 Deadlifts
1 Minute Air Bike
1 Minute Air Bike
Notes
4 Rounds for Time