Thursday, January 2nd, 2025 – Flash Class

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Leg Swings 30 Seconds per Side
Thoracic Spine Rotations X 60 Seconds
Air Squat With Overhead Rach X 30 Seconds

-Into-
2 Rounds
5 Snatch
5 Deadlift
5 Box Jump
5 Push-up Scale

Strength

Every Minute on the Minute X 10 Minutes

1) Bench Press X 5 Reps @50% 1 Rm
2) Leg Raises or Knee Raises X 10

WOD

For Time
10-9-8-7-6-5-4-3-2-1 Reps Of: