Here's PVCF athlete, Curtis Rich taking a ferocious breath in before sending this barbell overhead!

Here's PVCF athlete, Curtis Rich taking a ferocious breath in before sending this barbell overhead!

 

In addition to being serious about his training, Curtis is a father, a husband, and a leader in the Valley's business community (with the extraordinary Lytle-Rich Clan!), he is also a show-stopping musician! Come check him out on the 15th of December! For more information, click below!

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

1. Warm-up: 20-16-10 of Calorie Row and Cossack Squats

2. Technique Review: The Kettlebell Swing

3. ๐ŸŒ†๐ŸŒƒโ€œNew Cityโ€๐ŸŒƒ๐ŸŒ†
For time
1 Round:
100 Double Unders
21 Kettlebell swings 70/53
42 Wallball 20/14
Directly into 2 Rounds:
75 Double Unders
15 Kettlebell swings 70/53
30 Wallball 20/14
Directly into 3 Rounds:
50 Double Unders
9 Kettle swings 70/53
18 Wallball 20/14

(20 minute cut-off)

LIII: as Rxโ€™d
LII: Scale wallball and kettlebell weight as appropriate. Practice DUs for 3 minutes for round of 100, 2 minutes for rounds of 75, and 1 minute for rounds of 50.
LI: 3-4 Rounds of
2:00 double under practice
12 Russian Kettlebell Swings
12 Wallball
Rest as needed


Have fun!

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