Your PVCF Family in action! Classes filled with Coaches, Assistant Coaches and Interns!
Review, as a group, the elements of the pre-class dynamic warm-up.
1. Technique review: the rope climb.
In teams of two,
- 30 Rope climbs
- Run one mile in 10 sec sprint intervals
- Row 2k (2 x 500m each)
LIII: as Rx'd. Divide rope climbs evenly. Mile is covered like this: Athlete A sprints for a count of 10 "Mississippi"s. They halt, and Athlete B sprints. As soon as B reaches A' s position, A is off for another ten second sprint. When they stop, B follows. NOTE: only A counts. B simply has to run to catch up.
Penalty of one burpee for every second over 25 minutes.
LII: scale rope climb as necessary
LI: 10 plank climbs, run 800m, row 1000m