PVCF athlete, Katie Byrne goes for blue on blue success!

PVCF athlete, Katie Byrne goes for blue on blue success!

 

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. Back Squat
3-2-1-3-2-1-3-2-1

👉Not maximal. Athletes new to lifting should do sets of 3 across.

(20 minutes)

3. 🚦🚦“Six Pack Mary”🚦🚦
AMRAP 10
9 Handstand Push-up
12 Pistols (6/side)
15 Toes to Bar

LIII: as Rx’d
LII: Down dog pike press, box press or DB Press. Toes to Ceiling or Straight leg raise. Pistols on box.
LI: Six sets not for time of 5 DB Press, 5 box jumps, Reverse lunges

Have fun!

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