"What you get by achieving your goals is not as important as what you become by achieving your goals." -Zig Ziglar Here's PVCF athlete, Vanessa Cardinale radiant and strong!

"What you get by achieving your goals is not as important as what you become by achieving your goals."
-Zig Ziglar

Here's PVCF athlete, Vanessa Cardinale radiant and strong!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Warm up: 3 Rounds of:
5/side Cossack Squat,
5/side Contralateral Single leg RDL, 10 Tuck Crunches, 10 Kip Swings
(10 min)
 
2. Back Squat
5-5-5-5-5-5
 
Twenty minutes to work up to a heavy set of 5 for the day.
 
3. Run Prep (5 min)

4. “Hell-In”
3 Rounds for time:
400m run
21 Wallball 20/14
12 Toes to Bar
 
18 minute cutoff
 
LIII: as Rx’d
LII: Scale Wallball weight as needed. Straight leg raise or Toes to Ceiling as appropriate.
LI: 3 rnds for time:
400-200m Run
12 Wallball
7 Toes to Ceiling

 

Have fun!

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