Monday, April 1st, 2024 – Flash Class

Warm Up

General Warm-up

3 minutes Cardio of Choice

– Into –

Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squats
Inch Worms to Push-up
Band Lat Pull Downs
Band Overhead Press

-Into-
3 Minutes to Perform
15 Empty Bar Back Squat
8 Back Squat @ Approx. 30% 1RM or Build Weight

Strength

Back Squats

Every 1:15 Minutes on the Minute X 5 Rounds
3 Back Squat @ Light Weight (30% 1RM)
*Squat the Bar as Fast as Possible or Work on Technique.

Conditioning Warm-up

5 Minutes to Do 

(Suggested Warm-up)

1-3 Rounds
5 Burpees
3 Double Db Snatch or Clean and Jerk (Build)
2 Devil Press

WOD

For Time (10 Minute Time Cap)