In case you don't recognize him, this is PVCF athlete, Tim Ramos! He's back from training 💪! Make sure to give him loads of hugs before he heads off to Texas on the 24th! 

In case you don't recognize him, this is PVCF athlete, Tim Ramos! He's back from training 💪! Make sure to give him loads of hugs before he heads off to Texas on the 24th! 

 

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

2. Run Prep (5 min)

3. 🐉⬛”Dragonstone”⬛🐉
For time:

1 Round of:
Run 800m
30 Pistols
9 Muscle Ups

2 Rounds of:
Run 400m
20 Pistol
6 Muscle Ups

3 Rounds of:
Run 200m
10 Pistols
3 Muscle Ups

(22 min cut-off)

LIII: as Rx’d
LII: Sub Banded Muscle Ups, Strict Chin-ups, Supinated Piked Ring Row (1:1) or Supinated Ring Row (2:1) as appropriate. Scale to Pistols on the box or Reverse lunges as needed.
LI: 3-4 Rounds of
Run 400m
20 Reverse Lunges
15 Ring Rows

4. Cash-out:

EMOM 8
Even: 30 side plank Right
Odd: 30s side plank left
 

Have fun!

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