PVCF athlete, Dan Lumsden posing as Winter Storm, "Fortis."
Friday: regular schedule (still please be safe when driving).
Saturday: regular schedule
Sunday (New Year's Day!): no 8.00 a.m. class; otherwise, regular schedule!
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)
- Min 1: 12/10 Cal Row
- Min 2: 10 Box jumps, 24″/20″
- Min 3: 10 Deadlifts, 185/135
- Min 4: 10 Tuck Crunches
- Min 5: Rest
LIII: 30/24” box, GHDSU, Deadlift@225/153 LII: box jumps, deadlifts, hip flexion as appropriate LI: four rounds not for time of 10 reps of all movements, complexity as appropriate
4. Optional Cash-out:
- AMRAP 1:30 Strict HSPU
- Rest 1:30
- AMRAP 1:00 Strict HSPU
- Rest 1:00
- AMRAP :30 Strict HSPU
LIII: as rxd LII: box pike press, down dog pike press (no kipping today!) LI or if you do not have 10 push-ups unassisted do: 3x10/arm DB press@3010 tempo