When the workout makes you glow 😉 Here's PVCF athlete, Tony Canata showing us how it's done!

When the workout makes you glow 😉
Here's PVCF athlete, Tony Canata showing us how it's done!

 

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: 
Even:1-2 wall walks, 
Odd: 10 L-sit knee extensions

3. 🤸‍♀️↪️“Upside Down and Inside Out”↩️🤸‍♀️
For time:
30 Double unders
21 GHD Sit-ups
12 Handstand Push-ups
30 Double unders
18 GHD Sit-ups
10 Handstand Push-ups
30 Double unders
15 GHD Sit-ups
8 Handstand Push-ups
30 Double unders
12 GHD Sit-ups
6 Handstand Push-ups
30 Double unders
9 GHD Sit-ups
4 Handstand Push-ups
30 Double unders
6 GHD Sit-ups
2 Handstand Push-ups


LIII: as Rx’d
LII: Sub Weighted Sit-ups and Pike Press on Box, Down Dog Press or DB Press as appropriate. Practice Double Unders for 1:00 each round if still developing.
LI: 4 rounds for time:
1:00 Double Under Practice
12 Butterfly Sit-ups
10 DB Press

Have fun!

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