Thursday, January 23rd, 2025 – Flash Class

Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

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

Movement Prep
Single Db Sumo Deadlift X 5 Reps per Side
Single Db Sumo Deadlift High Pull X 5 Reps per Side
Single Db Snatch X 3 Reps per Side
Alternating Lunges X 8 Reps per Side
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3-5 Reps @ 85% 1RM

Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

WOD

21-15-9 ~ Time Cap 10 Minutes