PVCF Coach Pat always brings out the smiles for class!

 

 

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

1. Warm-up A: 100 Double unders (5 min)

2. EMOM 10:

  • 2 Turkish Get-ups

3. “Lunk Alarm” With a 15 minute clock:

  • 50 Double Unders
  • 15 Burpees over bar
  • 15 Thrusters 95/63
  • 50 Double Unders
  • 15 Burpees over bar
  • 12 Thrusters 115/73
  • 50 Double Unders
  • 15 Burpees over bar
  • 9 Thrusters 135/93
  • 50 Double Unders
  • 15 Burpees over bar
  • Max Rep Thrusters in remaining time 155/108

LIII: as rx’d LII: 55/35, 65/45, 75/55, 95/65, 115/75 or scale weights progressively as needed. 1:30 of Double under practice per round if you are still developing double unders. LI: 3 rounds for time of: 1:30 Double under practice 12 Burpees 10 Thrusters. Rest as needed.

4. Mobility: Trainers Choice! Have fun!

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