Friday, January 3rd, 2025 – Flash Class

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds

-Into-
2 Rounds
8 Air Squats
5 Pull-Ups
5 Thrusters
10 Sit-Ups

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

In Pairs for Time ~ Split Work