PVCF athlete, Susan B. during today's PVCF bear complex!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
- Odd: 20 double-unders or :30 practice Even: 10 kip swings
2. Run prep (5min.)
3. ”Helen” Three rounds for time of:
- Run 400m
- 21 Kettlebell swings 53/35lbs
- 12 Pull-ups
LIII: as rx’d. LII: American or Russian swings as appropriate, Pull to Object (vertical) exercise as appropriate. LI: Three rounds run 400m/ row 500m, 3 x 5 kettlebell swings, 2 x 5 pull-ups or ring rows.
12 minute cut-off.
4. Cash-out: EMOM 10 1 Turkish Get up + Kettlebell Windmill (use a light-moderate KB)