Wednesday, January 22nd, 2025 - Flash Class
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Glute Bridge X 15 Reps
Lunge With a Twist X 12 Reps
Movement Prep
2 Minutes Air Bike at a Light to Moderate Pace
2 Minutes Rower at a Light to Moderate Pace
1 Minute Skipping
1 Minute Slam Balls
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Glute Bridge X 15 Reps
Lunge With a Twist X 12 Reps
Movement Prep
2 Minutes Air Bike at a Light to Moderate Pace
2 Minutes Rower at a Light to Moderate Pace
1 Minute Skipping
1 Minute Slam Balls
WOD
Workout Format
EMOM ~ 30 Minutes
Competitive
1) 10/7 Cal Air Bike
2) 15/11 Cal Row
3) 18 Slam Balls
4) 75 Single Unders
2) 15/11 Cal Row
3) 18 Slam Balls
4) 75 Single Unders
Performance
1) 7/5 Cal Air Bike
2) 10/7 Cal Row
3) 15 Slam Balls
4) 60 Single Unders
2) 10/7 Cal Row
3) 15 Slam Balls
4) 60 Single Unders
Lifestyle
1) 45 Seconds Air Bike
2) 45 Seconds Row
3) 45 Seconds Slam Balls
4) 45 Seconds Single Unders
2) 45 Seconds Row
3) 45 Seconds Slam Balls
4) 45 Seconds Single Unders