Friday, December 27th, 2024 – Flash Class

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Scap Pull-Ups X 30 Seconds
Band Good Mornings X 30 Seconds

-Into-
1 Rounds
Row Focusing On Technique X 30 Seconds
Bike X 30 Seconds

-Into-
2 Rounds
Row Sprint X 15 Seconds / Rest 30 Seconds
Bike Sprint X 10 Seconds / Rest 30 Seconds

Strength

Every Minute on the Minute X 10 Minutes

1) Deadlift X 5 Reps @50% 1 Rm
2) Push-Ups or Weighted Push-Ups X 5 Reps

WOD

AMRAP 12 Minutes ~ In Pairs