PVCF BBQ and Bring a Buddy Day! Over $4000 in prizes and celebration...JUST FOR YOU! Click here to join in the fun!

PVCF BBQ and Bring a Buddy Day! Over $4000 in prizes and celebration...JUST FOR YOU!

Click here to join in the fun!

 

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 (15 min)
 
 
2. ”Open Up”
AMRAP 13

55 Deadlift 225/153
55 Box Jump 24/20”
55 Chest to Bar Pull-ups
55 Handstand Push-ups
 
LIII: as Rx’d
LII: Deadlifts at 60% of 1RM or a moderate weight as appropriate. Sub Pull-ups, Banded Pull-ups or Ring Row as needed. Sub Box Pike Press, Down Dog Press or DB Press for HSPU.
LI: 27 Deadlifts
27 Box Jumps
27 Ring Rows
27 DB Press
Stop if complete under 13 minutes. 
 
3. Cashout
EMOM 10

Even: UB muscle ups or 5 dips
Odd: 20-30m 1 Arm Farmers Carry/side
 
Have fun!

Comment