PVCF Athlete, Seth sends a smile down the line during the parallette complex:)


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 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)

2. “Take the Long Way Home” AMRAP 40:

  • Run 800m
  • 10 Toes-to-bar
  • 30 Kettlebell swings
  • Rest 3 minutes

LIII: American swings @ 53/35lbs LII: Toes-to-bar as appropriate, Russian or American swings as appropriate, weight as appropriate LI: Four rounds NFT of run 400m, 10 supine leg raise, 10 kettlebell swings.



Have fun!