Tuesday, March 26th, 2024 – Flash Class

Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

30 Seconds Work / 5 Seconds Rest

Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Band Lat Pull Downs
Calf Raises

-Into-
5 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 50% 1RM or Build Weight
6 Push Press @ Approx. 60% 1RM or Build Weight
3 Push Press @ Approx. 65% 1RM or Build Weight
1 Push Press @ Approx. 70% 1RM or Build Weight

Strength

Push Press
In 7 Minutes Build to a Heavy 3 Push Press

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 WOD Warm-up and Prepare (Suggested Warm-up)

1-2 Rounds
2 Burpees
2 Devil Press
10 Double Unders

WOD

4 Rounds ~ 15 Minute Time Cap