timlungesm

Here's PVCF athlete, Tim Allen staying focused on every step during his overhead walking lunges. Great job, team!

 

 

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

1. Row 500m at warm-up pace

2. 3 rounds of: 8 goblet squats 8 tuck crunches 8 kip swings 8 scap push ups

3. “Fly by Night”

In a 5:00 window 50 Wallballs 20/14 Time remaining AMRAP 10 Burpees 10 Toes-to-bar Rest 5:00 In a 5:00 window 35 Wallballs 20/14 Time remaining AMRAP 7 burpees 7 Toes-to-bar Rest 5:00 In a 5:00 window 20 Wallballs 20/14 Time remaining AMRAP 5 burpees 5 Toes-to-bar

Score is total reps.

LIII: as rx’d LII: Scale Wallballs, Burpees to box as needed. Hip and Trunk Flexion (hanging, straight leg) exercise as appropriate LI: 20 wallballs per window. Rest :30-1:00 then with time remaining AMRAP of 5 burpees, 5 toes-to ceiling.

4. Review October Mobilizations

Have fun!

NB: Saturday Classes are cancelled so that we may host our PVCF Halloween Throwdown! All are welcome! Come cheer on your PVCF Family, or come and judge! Party to follow the Throwdown at Noon on Saturday!