A small view into the large world of PVCF today! Congratulations to all who Totaled as well as all of our lifters who competed at Lift for a Purpose today!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders
2. 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
3. “Team Mikey”
Three rounds of:
- Run 800m
- 50 GHD sit-ups
- 50 Hip extensions
Run as a team, divide work evenly (total 75 reps of each/athlete)
LIII: as rx’d
LII: weighted sit-ups, good mornings
LI: Four rounds not for time of run 400, 15 sit-ups, 10 good mornings.