Thursday, December 12th, 2024 – Flash Class

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Arm Swings 30 Seconds
Pvc Shoulder Rotations 30 Seconds
Thoracic Spin Rotations 30 Seconds per Side
Hip Circles 30 Seconds per Side

-Into-
12 Air Squats
12 Glute Bridges
10 Push-Ups
15 Band Pull Aparts
30 Seconds Plank

Strength

Push Press

Every 2 Minutes on the Minute

5 Rounds x 8 Reps

WOD

3 Rounds for Time