PVCF Hiit Coach Jessica Morse gets after the Overhead Walking Lunges!

PVCF Hiit Coach Jessica Morse gets after the Overhead Walking Lunges!

 

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

1. Warm-up: with
12-9-6
calorie row
Russian kettlebell swings
(10 min)
 
2. Technique Review: Rope Climb (5 min)
 
3. EOMOM 12
Even: 1-2 Rope Climbs
Odd: 12 GHD Sit-ups
 
LIII: legless, weighted ghdsu
LII: regular rope climbs, ghdsu. Sub tuck crunches.
LI: even: 1 plank climb
Odd:10 butterfly sit-ups
 
4. ๐Ÿพ๐Ÿ…โ€Mirandaโ€๐Ÿ…๐Ÿพ
Five rounds for time of:
Row 250m
30 Overhead walking lunges (alternating)
 
Work in teams of two if necessary.
 
LIII: 45/25lbs bumper held overhead
LII: bumper as appropriate
LI: three rounds: row 250m and 20 walking lunges Rest 1-2 minutes between rounds
 
(15 min cutoff)
 
5. Mobility: 2:00 Couch Stretch/side

Have fun!

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