anewcoach

Welcome Coach Molly, Coach Tony, and Coach Josh to the PVCF Family! Read more about them on our instructor page here!

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

2. Technique review: the rope climb

3. “Ronda”

AMRAP 5:

  • 5 Burpees
  • 1 Rope climb
  • 5 Deadlifts
  • 10 Double-unders

Rest one minute and repeat for a total of four cycles

LIII: deadlifts @ 185/115lbs

LII: deadlift @ 135/95lbs. If your double-unders are still developing, five attempts each round

LI: six rounds not for time of 5 box burpees, 5 ring rows, 5 deadlifts, 30 second double-under practice.

Have fun!