Watch PVCF athlete, Dominic Perri share about scaling the workouts during Friday Night Lights. Click here!

Watch PVCF athlete, Dominic Perri share about scaling the workouts during Friday Night Lights. Click here!

 

4.15 is the last class of the day! 
Friday Night Lights will kick off with a bang!! ALL are Welcome!!

Come! Cheer! Celebrate!
✨✨✨✨🎉✨✨✨✨

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

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

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (12 minutes)

3. Warm up: deadlift weights for workout (10 minutes)

4. 💙🍝”Awesome Sauce”🍝💙
AMRAP 3
21 Deadlifts
(155/108)
21 Burpee Over the Bar
Max Double Unders
Rest 3:00
AMRAP 3
18 Deadlifts (183/123)
18 Burpee Over the Bar
Max Double Unders
Rest 3:00
AMRAP 3
15 Deadlifts (225/153)
15 Burpee Over the Bar
Max Double Unders
Rest 3:00
AMRAP 3
12 Deadlifts (275/183)
12 Burpee Over the Bar
Max Double Unders

LIII: as Rx’d
LII: 95/63, 135/93, 185/123, 225/153 or scale weight progressively as appropriate. Practice Double Unders in the remaining time of each AMRAP
LI: 4 sets of:
AMRAP 3
10 Deadlifts
10 Burpees
Double Under Practice
Rest 3 minutes

Have fun!

 

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