PVCF athlete, Tim G. catching his breath between jumps!
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 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. EOMOM 16
- Even: 2 Rope Climbs
- Odd: 5/side Bulgarian Split Squat
LIII: as rxd. Add weight to split squat as appropriate LII: 1-2 rope climbs or plank climbs. unweighted split squats LI: 7 ring rows, 10 reverse lunges
50-40-30-20-10 reps for time of:
LIII: as rx’d. LII and LI: 1:30 of double-under attempts 1:30 of sit-ups 1:15 of double-under attempts 1:15 of sit-ups 1:00 of double-under attempts 1:00 of sit-ups :45 of double-under attempts :45 of sit-ups :30 of double-under attempts :30 of sit-ups If you complete the assigned work before time is up, stop.