Flash
Wednesday, September 6th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Push-Ups or Knee Push-Ups
Med Ball Squat
Supinated Pull-up or Jumping Supinated Pull-up
Med Ball Deadlift
Hollow Hold
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Push-Ups or Knee Push-Ups
Med Ball Squat
Supinated Pull-up or Jumping Supinated Pull-up
Med Ball Deadlift
Hollow Hold
Bathroom Break and Scaling Options:
WOD
Competitive
50 Alternating Partner Slam Balls (20/14)
400M Run Together With Slam Ball
10 Sync Burpees
400M Run Together With Slam Ball
10 Sync Burpees
Performance
50 Alternating Partner Slam Balls (14/10)
400M Run Together With Slam Ball
10 Sync Burpees
400M Run Together With Slam Ball
10 Sync Burpees
Lifestyle
50 Alternating Partner Slam Balls
400M Run Together With Slam Ball
10 Sync Burpees
400M Run Together With Slam Ball
10 Sync Burpees
Cooldown
1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Seated Single Leg Hamstring Stretch
Crossbody Shoulder Stretch
Seated Single Leg Hamstring Stretch
Notes
4 Rounds for Time In Pairs