It's always great to wake up and celebrate with your PVCF Family!
*Friday Schedule: Hadley: 12.00, 1.30, Open Gym from 2.00-4.00, 4.15 (Last class at 4.15) Northampton: 9.15, Competitors (10.15), 12.00, Open Gym from 3.00-5.30, 4.15 (Last class at 4.15)
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders (5 min)
2. EMOM 10:
- Turkish get-ups x 2. Alternate sides on the minute. (10 min)
3. Bench press
Seven sets to work up to the heaviest single you can handle today. (20 min)
4. “Games at High Speed” In teams of 2, AMRAP 12:
- 15 x Shuttle run 10m
- Max push-ups
Max rep push-ups in the time it takes your partner to run 15 shuttle runs. Athletes switch when both have completed assigned work. Score is total push-ups for both athletes.
LIII: Strict HSPUs LII: as written or push-ups as appropriate LI: 4 rounds not for time of 10 x 10m shuttle runs, 10 push-ups
- Pec Smash w/ Lax ball
- Calf Smash