Here's a great Friday Focus! Have you met PVCF athlete, Armina Frederick? She's been training for five months, and five days every week! Now, that's some commitment and inspiration⚡🎉

Here's a great Friday Focus! Have you met PVCF athlete, Armina Frederick? She's been training for five months, and five days every week! Now, that's some commitment and inspiration⚡🎉

 

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

1. Warm-up with 3 Rounds of:
5 Prying Goblet Squats,
5/side Cossack Squat w/KB, 10 Russian Kettlebell Swings, 10 ring Rows

2. Technique Review: Rowing on the C2 Erg

3. 🔴“Ball Hogs”*🔴
AMRAP 20:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…
Partners complete full rounds

*courtesy of CFNE

LIII:as Rx’d
LII/I: 35/26 Kettlebell swings or scale weight as needed. Scale wall ball as appropriate.

Have fun!

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