That moment when you steel your resolve to go back to the barbell. Here's PVCF athlete, Mukunda Feldman about to dive back in!

That moment when you steel your resolve to go back to the barbell. Here's PVCF athlete, Mukunda Feldman about to dive back in!

 

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. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

3. 💪👴“Daddy Warbucks”💪👴
For time
50-40-30-20-10
Abmat Sit-ups
25-20-15-10-5
Deadlifts
*Run 400m after each round

👉Large Classes share barbells between 2 and 3 athletes, if there is overlap rest until the bar is available.

LIII: 185/128
LII: 135/93 or scale weight appropriately. If ABmat sit-ups are particularly hard for you do AMRAP 1:30/1:15/1:00/:45/:30 each round respectively.
LI: scale weight and do AMRAP 1:30/1:15/1:00/:45/:30 each round respectively. 

Have fun!

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