PVCF ChiFit Coach Jovan waiting for the runners to return (and not out of breath).
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double Unders
2. Warm-up F: 4 Rounds of three reps of each: deadlifts, power clean, front squat, press, push press, and push jerks
3. “Daniel Day-Lewis”
Row 2k, then six rounds for time of:
- 10 Push press
- 10 Ring rows
- 10 Box jumps
20 min cut-off
LIII: push press @ 155/108lbs, horizontal ring rows, 24/20” box
LII: push press @ 60% press 1RM, ring row as appropriate, box height as appropriate
LI: row 500m, then three rounds not for time of 10 push press, 10 ring rows, 10 box jumps
4. Review, as a group, the mobilizations for June. (20 min)