Monday, February 10th, 2025 – Flash Class

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Mobility and Activation
Ankle Rolls X 30 Seconds per Side
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds

Movement Prep
Wall Ball Thrusters X 10 Reps
Empty Bar Hang Power Snatch X 10 Reps
Empty Bar Thrusters X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps

Strength

Pull-Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps

*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

For Time