✨Did you know PVCF offers Individual Program Design?πŸ˜ƒ It's a phenomenal way to support your training! Check out PVCF athlete, Dominic Perri share about IPπŸ‘   Click here to watch!

✨Did you know PVCF offers Individual Program Design?πŸ˜ƒ
It's a phenomenal way to support your training! Check out PVCF athlete, Dominic Perri share about IPπŸ‘

Click here to watch!

 

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


1. Warm-up: 3 rounds of
5/side Cossack Squats, 5/side Single Leg RDL, 5/side Bottoms-Up Kettlebell Press, 15/12 Calorie Row (15 min)

2. Back Squat
20 minutes to work up to a heavy set of 5 for the day

3. πŸ”΄πŸ”΅β€œKarenβ€πŸ”΅πŸ”΄
150 Wallballs for time (20/14lbs)

LIII: as rx’d
LII: AMRAP 7 wall-balls. Pay careful attention to your squat technique. 
LI: 4 x 10 wallballs not for time, rest as necessary between sets.

Have fun!

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