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Visit the Extensions page

Download Theme

Flash_Light.xml file

Download Workspace

Flash_Workspace.blend file

How to install theme manually : Edit > Preferences > Theme > Install Theme > Find & Select Flash_Light.xml

How to set the workspace as Startup File : Open the Flash_Workspace.blend, then File > Defaults > Save Startup File

(Optional) Go to Scripting tab and run the README script to change some preferences instantly