KATE.jpg
ALEX.jpg
 

The sun came out this weekend for these two PVCF athletes on Saturday! 

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

1. Warm-up A: 100 double-unders (5 min)

2. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 Russian Kettlebell Swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

3. 💙“Public Relations”💙
In teams of three,
AMRAP 5: Bench press
Rest one minute
AMRAP 5: 30m Prowler Push 140/90
             (or Sled Pull)
Rest one minute
AMRAP 5: 10m Farmers Carry 70/53s
Rest one minute
AMRAP 5 Calorie Row 

👉 Sets of Teams start at different exercises to share equipment as needed. One Athlete Working at a time
Score is total number of bench presses, 30m prowler push, 10m Farmers Carries, Calories

LIII: bench press @ average bodyweight of all three members / 70% x average bodyweight of all three members. 
LII: Scale Farmers Carries and Prowler weight as needed.
70% x average bodyweight of all three members / 50% x average bodyweight of all three members
LI: 10-12 Bench Press
Rest 1 minute
3 30m  Prowler Push
Rest 1 minute
4-5 10m Farmers Carry
Rest 1 minute
300m Row


Have fun!

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