kateayn

Here's a little of what happens when you mix PVCF Family, Dancing, Comedian Timothy Lovett, DJ Quintessential, and Awkward Prom Portraits! What a sensational PVCF night!

 

 

1. Ten minutes dynamic warm-up (10 min)

2. Warm-up E: reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

3. “The Morning After the Night Before” In teams of three:

  • AMRAP 5
  • Run 15 x 10m
  • Row 20 cal
  • Rest
  • AMRAP 5
  • 10 Burpees
  • 10 Toes-to-bar
  • Rest
  • AMRAP 5
  • 15 Kettlebell swings
  • 20 Double-unders
  • Rest
  • AMRAP 5
  • 15 Sit-ups
  • 20 Box jumps 20/12”
  • Rest
  • AMRAP 5
  • 15 Push-ups
  • 20 Walking lunges (10/leg)
  • Rest

Athletes rotate when all have completed assigned work. Score is total reps scored by all three athletes.

LIII: as rx’d, w/ GHD sit-ups LII: as rx’d. Flat-foot sit-ups, no dumbbells. If your double-unders are still developing, practice for 45 seconds each round LI: scale exercises as appropriate. During each 5 minute work period, do three rounds of ten reps of the assigned couplet. Finish early? Extra rest for you!

Have fun!