chrissm

PVCF athlete, Chris Bruneau is all smiles after his press set <3

 

 

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

1. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. EMOM 8 Turkish get-ups x 1-2 (alternate sides on the minute) (8 min)

2. Technique review: building the single-leg squat: reverse lunge, hanging leg pistol, elevated leg pistol, pistol. (5 min)

3. “Alan Watts” AMRAP 20

  • 5 Pistols (per leg, total of ten)
  • 10 Ring dips
  • 15 Toes-to-bar
  • 20 Overhead squats
  • 25 Bar-facing burpees

LIII: OS @ 115/83lbs LII: pistols as appropriate, dips as appropriate, T2B as appropes, OS @ 60% 1RM LI: 20 walking lunges, 20 paralette dips, 20 supine leg raises, 20 overhead or front squats, 20 box burpees, not for time

Have fun!