PVCF athlete, Bronwyn Shinnick gets in those double unders! Awesome work!

PVCF athlete, Bronwyn Shinnick gets in those double unders! Awesome work!

 

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

1. Warm-up: 3 Rounds of - 5 Prying Goblet Squats, 5/side Cossack Squat, 5/side SLRDL, 10 Ring Rows


2. ๐Ÿฅ€๐Ÿโ€Worker Beeโ€๐Ÿ๐Ÿฅ€
In teams of 2:
For time:

6x750m Row*

*AMRAP
10 Burpees
20 Kettlebell Swings 53/35
30m 1 Arm Farmers Carry/side 53/35

๐Ÿ‘‰Athlete A Rows 750m while Athlete B works through the AMRAP. 
When Athlete A completes 750m they switch, Athlete A will start the AMRAP where B left off. 

Your score is time to completion of all 6 rounds/total reps. Each athlete completes 3 750m Rows.

LIII: as rxโ€™d
LII: scale KB and Carry as needed
LI: Row 500m and work through AMRAP
6 Burpees, 12 KB Swings, 20m 1 Arm Farmers Carry/side.
Rest :30

Have fun!

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