Wednesday, September 13th, 2023 – Flash Class

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Negative Push-Ups
Ring Rows
Crunches
Broad Jumps
Cossack Squat
Run Warm-up
20 Seconds Foward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
Bench Press Warm-Up:
10 Reps Empty Bar Bench Press
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options: