PVCF athlete, Candace Hope takes a breath before her back squat set!
Be sure to do your ten minutes of pre-class dynamic flexibility work
1. 2 Rounds of:
- 30’ of Spiderman walk
- Crab Walk
- Bear Crawl
- Perfect Stretch Walk (10 min)
2. Five minutes of deliberate practice of the four positions of rowing on the C2 ergometer.
3. “Kaizen2” Four rounds for time of:
- Row 500m
- Run 400m
- REST 2 minutes
30 min cut-off.
LIII: as rx’d LII: as rx’d LI: Three rounds not for time
- Calf Smash
- Posterior Chain Floss