PVCF athlete, Sarah Callahan keeps always keeps her focus during a workout! Great job, Sarah!

PVCF athlete, Sarah Callahan keeps always keeps her focus during a workout! Great job, Sarah!

 

βœ¨πŸ‘‰No Thursday Viewing Party!✨

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

1. Warm-up: 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean.

2. πŸ™‡β€β™€οΈπŸ°β€œAnnieβ€πŸ°πŸ™‡β€β™€οΈ

50-40-30-20-10
reps for time of
Double-unders
Sit-ups

LIII: as rx’d. Penalty of one burpee for every second over five minutes. 
LII and LI:
1:30 of double-under attempts 1:30 of sit-ups 1:15 of double-under attempts 1:15 of sit-ups 1:00 of double-under attempts 1:00 of sit-ups :45 of double-under attempts :45 of sit-ups :30 of double-under attempts :30 of sit-ups
If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and sit-ups you got.

3. 🌊Row 2k🌊
You’ll start with one or the other. Let your instructor know if you have a preference for which effort you start with. (15.5 Athletes, use this as a cool down).

Have fun!

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