In case you missed this picture! Here's PVCF Jon Davine laying down the mats! And, this hammer has a BIRTHDAY coming up next week too!😉 (make sure to ambush Jon with a Birthday hug!)

In case you missed this picture! Here's PVCF Jon Davine laying down the mats! And, this hammer has a BIRTHDAY coming up next week too!😉 (make sure to ambush Jon with a Birthday hug!)

 

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

1. Warm-up A: 100 Double Unders (5 minutes)

2. 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 (10 min)

3. ⭐️”Death by Pull-up”⭐️
With a continuously running clock, on the first minute, do one pull-up. On the second minute two pull-ups, the third three pull-ups, etc., continuing as long as you are able. When you can no longer complete all runs within the minute, you’re done.

LIII: Chest to Bar
LII, and LI: pull-up variation as appropriate.

4. 🌸“Death by Wallball”🌸
With a continuously running clock, on the first minute, do one Wallball. On the second minute two Wallball, the third three Wallball, etc., continuing as long as you are able. When you can no longer complete all reps within the minute, you’re done. (18 minute cap)

LIII: 30/20
LII: 20/14
LI: Scale weight as needed. Don’t go beyond 11 minutes

Have fun

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