PVCF athlete, Claudia Spaulding sets up for some back squat gains!

PVCF athlete, Claudia Spaulding sets up for some back squat gains!

 

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. Technique Review: Towing on the C2 Erg

3. πŸ¦ŒπŸŒŠβ€Quinnβ€πŸŒŠπŸ¦Œ
Five rounds for time of: 
β€’ 10 Toes to bar
β€’ 21 Overhead Walking Lunges 45/35
β€’ Row 500 meters

LIII: as Rx’d
LII: Scale to toes to ceiling or straight leg raise, sub weight on lunges or regular lunges
LI: 5 Rounds of
6 Toes to Celing
12 Walking Lunges
300m Row
Rest 1 minute


Have fun!

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