Did you know PVCF's Winter Rowing Program starts on the 29th of November? For more information, click here!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders (5 min)
2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)
3. Back squat
Six sets to work up to the heaviest single you can handle IN GOOD FORM today. (20 min)
4. "Gently up the Stream" Five rounds for time:
- Row 250m
- 20 weighted walking lunges (alternating)
(12 min cut-off)
LIII: DB/KBs 55/35 LII: Choose DB or KB weights as appropriate. LI: three rounds not for time of row 250m and 20 walking lunges
- Couch Stretch 2:00/side
- Glute Smash