The 4.15 shall be the only afternoon class in Hadley to prepare for PVCF's Friday Night Lights. All members are welcome!

And Come on by to CHEER and CELEBRATE as your PVCF Family participates in 17.4!



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

1. Technique review: the pistol. Building single leg strength progressively, then developing flexibility as you progress toward the full movement. (5 min)

2. 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

3. Choose one: “Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Squats LIII and LII: as rx’d. LI: 10 rounds not for time of 3 pull-ups, 4 push-ups, 5 squats. Scale movement assistance and/or exercise volume as appropriate.

Or “Mary” AMRAP 20: 5 Headstand push-ups 10 Pistols (alternating) 15 Pull-ups LIII: HSPU (use grey foam pad) LII: HeSPU to one Abmat. Level I: NA.




Have fun!