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.

Have fun!