Monday, April 8th, 2024 – Flash Class

Warm Up

General Warm-up

3 minutes Cardio of Choice

– Into –

Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Band Pull Aparts
Band Pull Downs
Alternating Lunges
Air Squats

-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

Strength

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)

5 Front Squats
5 Push Press
2 Thrusters
20 Seconds Air Bike

WOD

4 Rounds For Time (12 Minute Cap)