Monday, March 11th, 2024 – Flash Class

Warm Up

General Warm-up

3 minutes Cardio of Choice

-into-

30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Band Good Mornings
Air Squats
Arm Swings
Band Chest Press

-Into-

5 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight

Strength

Back Squat

In 7 Minutes Build to a Heavy 3 Barbell Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3

Conditioning Warm-up

5 Minutes to Do 

(Suggested Warm-up)
1-3 Rounds
5 Negative Push-Ups
5 Push-Ups
10 Sit-Ups
5 Half Squats
5 Air Squats

WOD

21-18-15-12-9 (13 Minute Time Cap)