Even though the days are getting longer (yay!) we still have to get that Vitamin D where we can. Here's PVCF athlete, Gabby Washburn catching the light as she records her workout.

Even though the days are getting longer (yay!) we still have to get that Vitamin D where we can. Here's PVCF athlete, Gabby Washburn catching the light as she records her workout.

 

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

1. Warm-up A: 100 Double Unders (5 minutes)

2. 3 Rounds: of 10 Goblet Squats, 10 Russian kettlebell swings, 5 Inchworms, 10 GHD Sit-ups

3. Run Prep/ Review: of Shuttle Run technique

4. πŸ’"Thirteen Monkeys"πŸ’
EMOM 20
Odd: 13 x 10m' shuttle run
Even: 13 kettlebell swings 

LIII: 2 pood/1.5 pood (If you have completed 13 monkeys easily before try 14 or 15 per round) 
LII: 1.5 pood/1 pood
LI: 6 swings, 9 runs, scale weight as appropriate


πŸ‘‰If the class is large, half of the athletes will start with shuttle runs, the rest with kettlebell swings. If you haven't quite finished the work when the minute is up, switch anyway.

5. EMOM 10:
1 Turkish Get-ups


Have fun!

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