PVCF's Kids Program: Secret Weapon and Secret Weapon 2.0!

1. Review, as a group, the elements of the pre-class dynamic warm-up

2. EMOM 10

20 Double-unders (or 30 sec of attempts)

6 x L-sit knee extensions: Eight repetitions. If you can’t do both legs, extend one at a time. Concentrate on keeping your hips pulled forward between your hands.) (15 minutes)

3. “Newton”


5 Ring rows

10 Push-ups

20 Lunging farmer’s walk (one kettlebell, switch sides as necessary)

LIII and LII: horizontal ring rows, 53/35lbs kbell

LI: 8 rounds of 5 ring rows, 6 push-ups, 14 walking lunges

Have fun!