lorenfssm

PVCF Athlete, Loren setting up before some front squats!

 

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (15 min)

2. "Thanks, Ben!" EMOM 30:

  • Min 1: 10 Cal Row
  • Min 2: 10 Box jumps, 24"/20"
  • Min 3: 10 Deadlifts, 185/135
  • Min 4: 10 Wall Balls, 20/14lbs
  • Min 5: 10 Ring Dips
  • Min 6: Rest

LIII: as written LII: box jumps, deadlifts, wallballs, ring dips as appropriate LI: four rounds not for time of 10 reps of all movements, complexity as appropriate 3. Cash-out: 1 mile Cool-Down Run or Row

 

Have fun!