Monday, April 15th, 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
Dynamic Squats
Lying Leg Raises
Calf Raises

-Into-
3 Minutes to Perform
15 Empty Bar Front Squats
8 Front Squats @ 35% 1 Rm
6 Reps @ 45% 1 Rm

Strength

Front Squats

Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Front Squats @ Moderate Weight (40-50% 1RM)
Rounds 2) 18 Front Squats
Rounds 3) 15 Front Squats

Conditioning Warm-up

5 Minutes to Do 

(Suggested Warm-up)

3 Front Squats
3 Push Press
3 Thrusters
5 Sit-Ups
15 Double Unders

WOD

8 Rounds For Time (16 Minute Time Cap)