Flash
Wednesday, October 16th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
5 Rounds:
30 Seconds Row
10 Knee Push-Ups
10 Band Row
-Into-
5 Rounds:
30 Seconds Row
10 Knee Push-Ups
10 Band Row
Strength
Strict Pull-Ups or Assisted Strict Pull-Ups
EMOM x 4 Sets x 10 Reps
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
E1.5MOM x 10 Rounds
Competitive
250/200m Row
Performance
200/150m Row
Lifestyle
1 Minute Row / 30 Second Rest