PVCF athlete, Jack Morse works with Individualized Program Design. Want to learn more?   Click here!

PVCF athlete, Jack Morse works with Individualized Program Design. Want to learn more? Click here!

 

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

1. Warm-up A: 100 Double unders (5 min)

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. Run Prep 

4. ๐Ÿง™โ€โ™‚๏ธ๐Ÿ’โ€œJerry Garciaโ€๐Ÿ’๐Ÿง™โ€โ™‚๏ธ
1 mile Run
30 Burpee Muscle Ups
1 mile Run

(10 min cap for BBMU section)
 
LIII: as Rxโ€™d
LII: Burpee Pull-ups or 30 Burpees/30 Pull-up variation
LI: Run 800m
3 rnds of
10 Burpees
10 Ring Rows
Run 800m

Have fun!

Comment