Welcome Dave! This is his first month with PVCF!

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Technique review: building the GHD sit-up. Feet-anchored sit-up, weighted sit-up, Roman chair sit-up, GHD sit-up.

3. “Mr. Joshua (PVCF Edit)”

Five rounds for time of

  • Run 400m
  • 20 GHD sit-ups
  • 15 Deadlifts 250/170lbs

25 minute cut-off.

LIII: as rx’d.

LII: GHD sit-ups or weighted sit-ups. If you don’t do GHD sit-ups, on the reg, REDUCE THE VOLUME. 100 will mess you up, but good. Deadlift weight should be about 65% of your 1RM.

LI: Four rounds not for time of run 400m (or walk 200m), 10 sit-ups, 2 x 5 deadlifts. Rest as necessary between sets.

Have fun!