image Thank you, PVCF Family for a great Fitness Forever Nutrition Challenge! What inspiration you have brought to our community! The awards brunch yesterday packed the gym with applause and victory! Congratulations!

 

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

1. 3 rounds of: 5/side cossack squats, 10 kip swings, 10 goblet squats, 5/side spiderman stretch, 5/side SLRDLs, 5 good mornings.

2. Technique Review: the Wallball (5 min)

3. “He Thrusts His Fists Against the Post and Still Insists He Sees the Ghosts” In teams of two, with a continuously running clock:

  • 4 Deadlifts the first minute
  • 8 Deadlifts the second minute
  • 12 Deadlifts the third minute ...Etc.

When you can no longer complete the assigned reps in a given round, move on to

  • 4 Push-ups the first minute
  • 8 Push-ups the second minute
  • 12 Push-ups the third minute ...Etc.

When you can no longer complete the assigned reps in a given round, move on to

  • 4 Wallballs the first minute
  • 8 Wallballs the second minute
  • 12 Wallballs the third minute ...Etc.

When you can no longer complete the assigned reps in a given round, move on to

  • 4 Squat thrusts the first minute
  • 8 Squat thrusts the second minute
  • 12 Squat thrusts the third minute

When you can no longer complete the assigned reps in a given round, you’re done! Athletes alternate on deadlifts and wallballs, splitting the reps, but work simultaneously on push-ups and squat thrusts, performing all reps.

Level III: deadlifts @ 225/150lbs, 20/14lbs wallballs Level II: deadlifts @ 185/128lbs, 20/14lbs wallballs Level 1: three rounds not for time of 10 deadlifts, 10 push-ups, 10 wallballs, 10 squat thrusts

 

Have Fun!