Thursday, July 6th, 2023 – Flash Class

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Cossack Squats
Db Floor Press
Db Bent Over Row
Plank
Deadlift Warm-Up:
20 Seconds 90/90 Hip Roll Lift
20 Seconds Deadbug
20 Seconds KB Swing
On Coaches Call Out Empty Bar Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)
Db Bench Press Warm-Up:
15 Side Lying Db Shoulder Exertnal Rotation Right
15 Side Lying Db Shoulder Exertnal Rotation Left
15 Bent Over Db Y Raises
8 Negative Push-Ups
Double Under Work: (4:30)
20 Seconds Work / 20 Seconds Rest
Slow Single Unders
Power Jump Single Unders
Dead Stop Double Unders (1 Rep Stop Reset)
3 Single 1 Double
2 Single 1 Double
1 Single 1 Double
Doubles
Bathroom Break and Scaling Options: