Looking for that link to get your PVCF "Murph" Shirts? Click  here !

Looking for that link to get your PVCF "Murph" Shirts? Click here!

 

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


1. Warm-up: 2 Rounds of 5 Prying Goblet Squats, 5/side Single Leg RDL, 5/side Cossack Squat, 5 Kip Swings, 5 Pull-ups

2. Front Squat
3-3-2-2-1-1-1

(20 minutes)

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

4. 🌷🌷”May Day!”🌷🌷
For time:
30 Chest to Bar Pull-ups
50 Front Squats 115/73
800m Run

LIII: as Rx’d
LII: 75/53 or Scale Front squat as needed, sub regular pull-up, baded pull-ups or ring rows as needed.
LI: For time:
20 Ring Rows
30 front Squats
800-400m Run


Have fun!
 

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