PVCF BBQ Party this SUNDAY in Hadley at NOON! Bring meats and veggies to grill!




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

1. EMOM 10: Even: 2 Turkish Get-ups* Odd: 12 Russian Kettlebell swings

*LI: Practice the positions of the Turkish Get-up for 10 minutes.

2. ”AMRAP Attack” 3 Rounds of:

AMRAP 3 40 Double Unders 14 Alternating DB Snatch 70/50 Rest 1 AMRAP 3 Run 400m Max Calorie Row

Rest 3 minutes between rounds.

*Score is total reps/total calories per round. If classes are large, athletes start at different AMRAPs

LIII: as rx’d LII: 50/35 DB Snatch or scale as needed. Practice DUs for :40s if you are still developing. LI:2 Rounds. AMRAP 3 1:00 DU Practice 10 DB Snatch Rest 1 minute Run 400m Max Calorie Row Rest 3 minutes

3. Cash-out: 3x 20 Handstand Shoulder Taps, :15-:30 Handstand Hold or :30-1:00 Plank hold 3x:20-1:00 Ring Support Hold or P-Bar Dip support hold 3x:30-1:00 Hollow or Bent Hollow Hold Have fun!