PVCF athlete, Isabelle hard at work during her last round of burpees (13)!

PVCF athlete, Isabelle hard at work during her last round of burpees (13)!

 

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

1. Warm-up A: 100 Double Unders (5 min)

2. EMOM 10: 1 Turkish Get-up. 

2.“Swing City”
For time

1 Round:
800m Row
21 Kettlebell swings
21 GHD Sit-ups
Directly into 2 Rounds:
400m Row
15 Kettlebell swings
15 GHD Sit-ups
Directly into 3 Rounds:
200m Row
9 Kettle swings
9 GHD Sit-ups

LIII: 70/53 American KB swings
LII: 53/35 KB, Weighted Sit-ups
LI: 3 Rnds of
500m Row
20 KB Swings
20 butterfly sit-ups

Have fun!
 

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