Sharing and caring about our box pistols at PVCF!
Be sure to do your ten minutes of pre-class dynamic flexibility work
1. Warm-up A: 100 double-unders
2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
3. Push Press
Six sets to work up to the heaviest double you can handle today. Try to make your heavy triple from last time your first double today.
4. “Pretty Basic”
- 400m farmer’s carry
- 6 lunges
For every time you put down your load you will do 6 lunges at the END of completing the 400m carry. Score is total time to completion, including lunges.
Ten minute cut-off.
LIII: FC 70/53, weighted lunges w/ 40-50% of FC load
LII: FC load as desired, unweighted lunges
LI: FC load as desired