When it's Press day and you're PVCF athlete, Bryan Shnider - you're on fire!

When it's Press day and you're PVCF athlete, Bryan Shnider - you're on fire!

 

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

1. 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 

2. ⭐⛩️“Ninja 100”⛩️⭐
For time:
40 GHD Sit-ups
40 Pull-ups
40 Wallball 20/14
30 GHD Sit-ups
30 Pull-ups
30 Wallball 20/14
20 GHD Sit-ups
20 Pull-ups
20 Wallball 20/14
10 GHD Sit-ups
10 Pull-ups
10 Wallball 20/14

(18 minute cutoff)

LIII: as Rx’d (please do not attempt this volume of GHDSU if you haven’t been doing a high volume consistently) 
LII: sub banded pull-ups or ring rows as appropriate. Weighted sit-ups. Scale wallball weight as needed.
LI: 5 Rounds of
12 Butterfly Sit-ups
12 Ring Rows
12 Wallball

Have fun!

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