Flash
Wednesday, October 2nd, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Every 30 Seconds X 9 Rounds
Air Bike
Row
Push-Ups Or Elevated Push-Ups
-Into-
Every 30 Seconds X 9 Rounds
Air Bike
Row
Push-Ups Or Elevated Push-Ups
WOD
Workout Format
20 Seconds Work / 10 Seconds Rest x 8 Rounds
Competitive
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
Performance
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
Lifestyle
1) Air Bike
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat
2) Row
3) Single Unders
4) Burpees
Rest 2 Minutes - Repeat