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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)

 

Have fun!