Barbells are fun! Here's PVCF athlete, Ben V. showing us a great smile!

NB: Our Weekend in Hadley Schedule!



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

1. Warm-up: 15-10-5 reps of calorie row and GHD sit-ups (sub: tuck crunches) (10 min)

2. Technique Review: Bulgarian Split Squat

3. Buy-In: 4 sets of each of the following exercises, not for time:

8-10/side Bulgarian Split Squat @3010 tempo 8-10/side DB or KB Press 3-5 Strict Chin-ups :45 Side Plank

(20 min)

LIII:Weighted Split Squats, weighted chin-ups, Strict HSPUs for DB Press (add deficit if needed) LII:as written. Find weight for press, sub supinated piked ring row for chin-ups as appropriate LI:3 sets. Sub supinated ring row, reverse lunges, forearm plank as needed.

4. ”Brass Monkey” 5 Rounds for time of

21 Kettlebell Swings 12 Toes to Bar

LIII: 70/53 LII: 53/35, sub straight leg raise or toes to ceiling as appropriate LI: 5 Rounds of: 15 Russian kettlebell swings 10 Toes to ceiling




Have fun!