PVCF athlete, Lenin Torres gets heavy with his front squats with some sunlight pouring in!⭐

PVCF athlete, Lenin Torres gets heavy with his front squats with some sunlight pouring in!⭐

 

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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. 🤾‍♀️”Long Shot”🤾‍♂️
EMOM 40
Min 1:12 Kettlebell Swings 70/53
Min 2: Max Push-ups
Min 3:12 GHD Sit-up
Min 4: Max Double Unders
Min 5: Rest

Score is total Double unders/Push-ups

LIII: as Rx’d (this is a high volume of GHDSU, please do not attempt if you have never done 80 reps or more in a day.)
LII: Push-ups to Box, 53/35 Kettlebell or scale weight as needed. Weighted Sit-ups. If you have not regularly been doing a high volume of weighted sit-ups scale the volume down as appropriate
LI: Min. 1:6-8 Russian Kettlebell swings
Min 2: :30 of push-ups
Min 3: 6-8 butterfly sit-ups
Min 4: :30 of DU practice
Min 5 Rest or
Rest during a round as needed.

Have fun!

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