bigpull

Starting the day right! Here's PVCF athlete, Steve Roszko gleaming from power snatches and bar-facing burpees!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Mobility:

  • Bone Saw Calf Smash (2 minutes/side)
  • Banded Hip Extension (2 minutes/side)

2. 3 Steady Rounds of:

  • Row 300m
  • :20 sec. Hollow hold (sub: bent knee hollow hold)
  • 10 Hip Extensions or Goodmornings

3. "Annie" 50-40-30-20-10 reps for time of:

  • Double-unders
  • Sit-ups

Level III: as rx'd. Level II and Level I:

1:30 of double-under attempts. If you get to 50 before time is up, move on to 1:30 of sit-ups. If you get to 50 before time is up, move on to 1:15 of double-under attempts. If you get to 40 before time is up, move on to 1:15 of sit-ups. If you get to 40 before time is up, move on to 1:00 of double-under attempts. If you get to 30 before time is up, move on to 1:00 of sit-ups. If you get to 30 before time is up, move on to :45 of double-under attempts. If you get to 20 before time is up, move on to :45 of sit-ups. If you get to 20 before time is up, move on to :30 of double-under attempts. If you get to 10 before time is up, move on to :30 of sit-ups. If you get to 10 before time is up, you're done.

If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and sit-ups you got.

3. Cash out:

  • Kettlebell Windmill 4 x 5/side
  • Powell Raises 4 x 8/side@3010 tempo

Mobilize with remaining time!

 

 

Have fun!