Thursday, February 6th, 2025 – Flash Class

Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Inchworms With a Push-up X 30 Seconds
Standing Calf Raises X 30 Seconds
Scapular Push-Ups X 30 Seconds

Movement Prep
Burpee X 10
Double Db Burpee X 5
Box Step-up X 16
Box Jumps X 8

Strength

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

WOD

For Time