Please be careful if you are training in the middle of the day at PVCF. We are meant to get more snow late morning on Sunday. Plan accordingly!

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to handstand x 5, 10 kip swings. 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)

2. Warm-up Deadlifts weights

3. ”Play Dead” In teams of two, AMRAP 3 21 Box Jumps 24/20” 21 Deadlifts 155/103 Max calorie row in time remaining

Rest 3 minutes while Partner works

AMRAP 3 18 Box Jumps 18 Deadlifts 185/133 Max calorie row in time remaining

Rest 3 minutes while Partner works

AMRAP 3 15 Box Jumps 15 Deadlifts 225/155 Max calorie row in time remaining

Rest 3 minutes while Partner works

AMRAP 3 12 Box Jumps 12 Deadlifts 275/185 Max calorie row in time remaining

(24 min)

Have fun!

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