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.