PVCF athlete, Erik Abend grizzles down for the 500m sprint!

PVCF athlete, Erik Abend grizzles down for the 500m sprint!

 

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (15 min)

2. Technique Review: Building the Chin-up and the Piked Ring Row

3. 🤸‍♀️🐴“Bonanza V2”🐴🤸‍♀️
AMRAP 20
6 Ring Muscle Ups
9 Handstand Push-ups
12 Box Jump 30/24”
15 Wallball 20/14

LIII: as Rx’d
LII: Sub 6 Strict Chin-ups, Banded Chin-ups, Piked Ring Row or Supinated Ring Row for RMU.Pike Press or DB Press as Needed.
LI:AMRAP 20
6 Ring Rows
8 DB Press
10 Box Jumps
12 Wall Ball
Rest as needed


Have fun!

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