Assistant Coach, Meg R. getting her 100 kbs in!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders
2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts.
If you don’t have unassisted push-ups yet, instead of the complex, do five push-ups with the least possible assistance, then kip swings. Then join the group for L-sits/tuck sits.
3. Technique review: the dip. Parallette dips, box dips, bar dips, ring dips. Which is right for you?
- Run 2400m (approximately 1.5 miles)
- 30 Muscle-ups
LIII: as rx’d
LII: If you can't do muscle-ups, do six rounds of 10 dips
LI: run one mile and then do four rounds of pull-ups and dips. Cut-off is twenty minutes.
With time remaining, do your April mobilizations. Have fun!
NEXT SATURDAY, MAY 2nd: 9.00 a.m. BRUNCH POTLUCK in HADLEY
This event is open to all! There shall be an awards ceremony for all of our PVCF Nutrition Participants!