maddysm

Here's PVCF athlete, Maddy Burt! Maddy has been with us two and a half months and she's been training hard and working on technique. Great job, Maddy!!

 

Be sure to do your ten minutes of pre-class dynamic warm-ups.

1. Technique review: 10 positions of the Turkish get-up (10 min)

2. EMOM 10 Turkish get-up x 2 (alternate sides on minute)

3. EMOM 6

  • Even minutes: 10 kip swings
  • Odd minutes: 30 sec squat hold

4. “Brundle” AMRAP 5

  • 10 Push-ups
  • 20 Squats
  • 30 Pull-ups

Rest one minute

AMRAP 6

  • 10 Squats
  • 20 Pull-ups
  • 30 Push-ups

Rest one minute

AMRAP 7

  • 10 Pull-ups
  • 20 Push-ups
  • 30 Squats

Score is total numbers of reps for all rounds.

LIII: as written LII: pull-ups as appropriate, push-ups as appropriate LI: 8 rounds not for time of 5 ring rows, 6 push-ups, 7 squats

5. Mobility: Banded lateral opener, Overhead banded distraction. Have fun!