Make sure to wish PVCF athlete, Paul Phifer a very Happy Birthday!!

Make sure to wish PVCF athlete, Paul Phifer a very Happy Birthday!!

 

 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 hand stand 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. 🎄☎️”Stranger Things”💡👾
For time:
21-18-15-12-9-6-3
Toes to Bar
Burpees

*Start with a 200m Run then 200m Run after each set of burpees (8 total runs) 

LIII:as Rx’d
LII: Sub Straight leg raise or toes to ceiling and burpees to a box
LI:15-12-9-6-3
Toes to ceiling
Burpees
*start with 200m run, then 200m run after each set of burpees, 6 total runs. Or scale volume rounds as needed

Have fun!

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