ballnail 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:

AMRAP 5

Run 15 x 10m

Row 20 cal

Rest

AMRAP 5

15 Sit-ups

20 Box jumps 20/12”

Rest

AMRAP 5

15 Kettlebell swings

20 Double-unders

Rest

AMRAP 5

15 Push-ups

20 Walking lunges (10/leg)

Rest

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!

Have fun!

ballout

A brief window into the Ball last night! The entire day was unforgettable. Stay tuned, PVCF Family, pictures to come!