PVCF athlete, Steve Roszko and Coach Molly Thomas get ready for 3, 2, 1...go at six a.m.! Get those running shoes ready for Monday!

 

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 handstand x 5, 10 kip swings. Then two rounds of 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 (12 minutes)

2. Run Prep (5 min)

3. “Time Warp” AMRAP 4 Run 200m 9 Pull-ups

Rest 3 minutes

AMRAP 4 Run 400m 15 Pull-ups

Rest 3 minutes

AMRAP 4 Run 800m Max Rep Pull-ups

Score is total pull-ups per AMRAP. (18 min)

LIII: as rx’d LII: sub banded pull-ups or ring rows as appropriate LI: sub running distance as appropriate for each AMRAP. 10 ring rows per round.

4. EMOM 8: 1 Turkish Get-up

Have fun!

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