Thursday, December 19th, 2024 – Flash Class

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Arm Swings 30 Seconds
Thoracic Spine Rotations 30 Seconds per Side
Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side

-Into-
10 Push Press
Dead Hang 30 Seconds
8 Scap Pull-Ups
Kip Swing Practice 60 Seconds

-Into-
2 Minutes Of
1 Push Press
1 Pull-up Scale

Strength

Strict Press

Every 2 Minutes on the Minute

5 Rounds x 8 Reps

WOD

21-15-9