Congratulations to PVCF athlete, Tracey Walker! You are true radiance and strength, and we are so happy for you!! <3

Congratulations to PVCF athlete, Tracey Walker! You are true radiance and strength, and we are so happy for you!! <3

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E:  Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to handstand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob 

3. 🐢“Chipper X”🐰

For time: 
Run 400m
100 Double Unders
75 Butterfly Sit-ups
9 Ring Muscle-ups

Run 400m
75 Double Unders
50 GHD Sit-ups
7 Ring Muscle-Ups

Run 400m
50 Double Unders
25 Toes to Bar
5 Muscle-Ups

(30 minute cut-off)

LIII:as Rx’d
LII: Sub 2:1 Dips for Muscle ups. Practice Double Unders for 2:00/1:30/1:00 respectively if still developing double unders. Do Anchored sit-ups/Weighted Sit-ups/Toes to Ceiling or Straight leg raise respectively.
LI: 3 Rounds for time of: Run 400m
1:30 Double Under Practice
25 Butterfly or Anchored Sit-ups
10 Parallette Dips.

Have fun!
 

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