Flash
Wednesday, October 9th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
200m Run
10 Inchworms to Push-Up
15 Ring Rows
-Into-
200m Run
10 Inchworms to Push-Up
15 Ring Rows
Strength
Pull Ups
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
20 Minute AMRAP
Competitive
20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
800m Run
10 Burpee Over DB
20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
800m Run
Performance
20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
800m Run
10 Burpee Over DB
20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
800m Run
Lifestyle
15 Single Arm DB Push Press
10 Plank Out Over DB
15 Single Arm DB Push Press
10 Plank Out Over DB
400m Run
10 Plank Out Over DB
15 Single Arm DB Push Press
10 Plank Out Over DB
400m Run