16.4! PVCF met this high-rep chipper head on with great form and tremendous heart! Congratulations!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders (5 min)
2. Reverse Tabata Row: 8 cycles of :10 hard/:20 easy (large classes: half start on DUs, half on Row)
3. Technique review: The prowler push
4. Run Prep
5. “Anaerobic Soulmates” 6 Rounds of:
- 60m Prowler Shuttle
- (30m down/back)
- 200m Sprint/Run
- Rest 3 minutes
*Rest times can be longer depending on class size/wait for prowler