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

3. “Annie”

50-40-30-20-10 reps for time of:

  • Double-unders
  • Sit-ups

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.

Have fun!

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