Mark your calendars, PVCF Family! We're having an 80s Prom (yes, in December!)
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: Three rounds not for time of 10 cossack squats, 10 goblet squats and 10 kip swings (10 min)
2. Back squat
Six sets to work up to the heaviest triple you can handle today. (20 min)
3. Technique review: the Rope Climb
4. “Narf” Three rounds for time of:
- 15 Dumbbell thrusters (totaling ½ your body weight)
- 3 Rope Climbs
*alternate starting movements for larger classes.
LIII: as written (33% body weight for female athletes) LII: dumbbell load as appropriate, plank climbs as appropriate LI: 15-10-5 reps not for time of db thrusters and ring rows
Review, as a group, the mobilizations for October. (20 min)