image

PVCF helps you accomplish life-long goals!

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?

4. "Casolaro"

For time:

  • 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 strict pull-ups.

LI: run one mile and then do four rounds of pull-ups and dips. Cut-off is twenty minutes.

With time remaining, do your July mobilizations. Have fun!