Monday, January 6th, 2025 – Flash Class

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles

Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds

Movement Prep
Air Squats X 10 Reps
Elevated or Knee Push-Ups X 10 Reps
Empty Bar Thrusters X 10 Reps
Push-Ups X 10 Reps
Empty Back Squat X 10 Reps
Box Jumps or Step-Ups X 10 Reps

Strength

Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

For Time ~ 3 Rounds