Make sure to say, "Happy Birthday!!" to PVCF athlete, Trey Wilson!! 

Make sure to say, "Happy Birthday!!" to PVCF athlete, Trey Wilson!! 

 

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 (10 min)

2. Technique Review: The Renegade Row, Slam Ball (5 minutes)

3. 🌱🦖”Cold Snap”🌱🦖
EMOM 30
In teams of 5
Min. 1: 15/12 Calorie Row
Min. 2:12 Slamball 40/30
Min. 3:12 Renegade Rows 35/25
Min. 4:12 Box Jumps 24/20”
Min. 5: Rest

LIII: 12/10 Calorie Assault Bike
LII: Scale rep volume down to be done before the :45 mark for each minute.Scale box and slamball weight as appropriate.
LI: 6-8 Reps at for each exercise, you should have :30 of rest each minute. Scale the EMOM down to 20-25 minutes as necessary.

Have fun!

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