🌏⭐️ A transformation of any kind always begins with a spark on the inside.⭐️🌎 Watch PVCF athlete, Amy Jenning's story below!

🌏⭐️ A transformation of any kind always begins with a spark on the inside.⭐️🌎
Watch PVCF athlete, Amy Jenning's story below!

 

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

1. Warm-up: 21-15-9
Calorie Row
Tuck Crunches
Cossack Squats

2. Review: movement standards and warm-up with several reps for each. (10 min)

3. ✨🐦"Angie"🐦✨
For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

LIII: as rx'd. For the board, no cutoff.
LII:
AMRAP 6 Pull-ups (If you get to 100 before time is up, move on to...)
AMRAP 5 Push-ups (If you get to 100, move on to...)
AMRAP 4 Sit-ups (If you get to 100, move on to...)
AMRAP 3 Squats (If you get to 100, stop)

⚠️BE SMART ABOUT THIS. Most trainees will not need anything like 100 reps to get the most out of this workout. Try to select a Pull to Object exercise that will allow you to get something like 50-60 reps in the allotted time. If you complete all 400 reps <18:00, record your time. Otherwise put pull-ups/push-ups/sit-ups/squats on the board.

LI: 3 x 10 pull-ups or ring rows, 3 x 10 push-ups, 3 x 10 sit-ups, 3 x 10 squats. Rest 30-60 seconds between sets.

Have fun!

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