Erica D.: Total in the morning and ready for the Winter Ball at night!
1. Review, as a group, the elements of the pre-class dynamic warm-up.
2. “The Morning After the Night Before”
In teams of three:
Run 15 x 10m
Row 20 cal
20 Box jumps 20/12”
15 Kettlebell swings
20 Walking lunges (10/leg)
Athletes rotate when all have completed assigned work. Score is total reps scored by all three athletes.
LIII: as rx’d, w/ GHD sit-ups
LII: as rx’d. Flat-foot sit-ups, no dumbbells. If your double-unders are still developing, practice for 45 seconds each round
LI: scale exercises as appropriate. During each 5 minute work period, do three rounds of ten reps of the assigned couplet. Finish early? Extra rest for you!
A brief window into the Ball last night! The entire day was unforgettable. Stay tuned, PVCF Family, pictures to come!