Happy Birthday to PVCF athlete, Will Homsy! You are such a source of inspiration for hard-work and constant learning!Β 

Happy Birthday to PVCF athlete, Will Homsy! You are such a source of inspiration for hard-work and constant learning! 

 

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

1. Technique Review: The GHD Sit-up and the Tuck Crunch (5 min)

2. EMOM 10
1-2 Turkish Get-ups

3. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

4. πŸƒβ€Run, Popeye!β€πŸƒ
For time:
Run 800m
50m 1 Arm Farmers Carry/side
25 GHD Sit-ups
Run 600m
40m 1 Arm Farmers Carry/side
20 GHD Sit-ups
Run 400m
30m 1 Arm Farmers Carry/side
15 GHD Sit-ups
Run 200m
20m 1 Arm Farmers Carry/side
10 GHD Sit-ups

(25 min cut-off)

LIII:70/53 kettlebell
LII:53/35 kettlebell, Sub Tuck Crunches for GHD Sit-ups today
LI: 3-4 Rounds of Run 200m
20m 1 Arm Farmers Carry/side
15 Butterfly Sit-ups

Have fun!
Β 

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