The PVCF Prom is Coming! Want to be on the Prom committee? Click here!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 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 (10 min)
2. Back squat
Six sets to work up to the heaviest double you can handle today. (20 min) 3. “Stormbender” Ten rounds for time of:
- 5 Toes-to-bar
- 5 Burpees
- 15 Squats
(12 min cut-off)
LIII: as written LII: T2B as appropriate, burpees as appropriate LI: 6 rounds not for time of 5 supine leg raise, 6 squat thrust or burpee, 7 squats
- 1-arm Farmers Carry 4x20m (same weight as last week)