Here's PVCF athlete, Jena Lyn staying focused during a workout!

Here's PVCF athlete, Jena Lyn staying focused during a workout!

 

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

1. Warm-up: EMOM 15
Min 1: 30 Double Unders or :30 Practice
Min 2: 10 L-sit knee Extensions
Min 3: 5-3 Strict Chin-ups (weighted optional)

2. Run Prep (5 min)

3. ๐Ÿ„โ€โ™€๏ธ๐ŸŒŠโ€Helenโ€๐ŸŒŠ๐Ÿ„โ€โ™€๏ธ 
Three rounds for time of:

Run 400m
21 Kettlebell swings 53/35lbs
12 Pull-ups

LIII: as rxโ€™d. 
LII: American or Russian swings as appropriate, sub banded pull-up or ring rows as appropriate. 
LI: Three rounds run 400m/ row 500m, 3 x 5 kettlebell swings, 2 x 5 pull-ups or ring rows. 12 minute cut-off.

Have fun!
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