Monday, February 3rd, 2025 – Flash Class

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

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
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Squat Hold Stretch X 60 Seconds

Movement Prep
Air Squats X 15 Reps
Wall Balls X 10 Reps
Burpees X 5 Reps
Jumping Pull-Ups X 5 Reps

Strength

Back Squat

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

WOD

10 Rounds ~ In Pairs
Switch Each Round