Monday, December 30th, 2024 – Flash Class

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Leg Swings X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
Thoracic Spine Rotation X 30 Seconds
Alternating Lunge With a Twist X 60 Seconds

-Into-
2 Rounds
10 Glute Bridge
10 Banded Good Morning

-Into-
2 Rounds
5 KB Swings
5 Goblet Squats
Row Sprint X 15 Seconds / Rest 30 Seconds

Strength

Every Minute on the Minute X 10 Minutes

1) Front Squat X 5 Reps @50% 1 Rm
2) Pull-Ups or Weighted Pell-Ups X 5 Reps

WOD

6 Rounds for Time