Don't you kind of feel like a super hero after your workout at PVCF? Truly, the rest of the day suddenly seems so much more manageable!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Warm-up D: Three rounds of the Standard CF Warm-up @ 10 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
(15 minutes)
 
 
2. ”Pandemonium”
3 Rounds of:
35 Double Unders
9 Overhead Squats 95/63
3 Muscle Ups
 
Immediately into
2 Rounds of:
50 Double Unders
15 Overhead Squats 95/63
5 Muscle Ups
 
Immediately into
1 Round of:
75 Double Unders
21 Overhead Squats 95/63
7 Muscle Ups
 
(22 min cut-off)
 
LIII: as rxd
LII: OHS at 65/45 or scale weight or to front squats as needed. Sub 2:1 Pull-ups if you do not have Muscle ups. If you have muscle ups but can not do the higher volume do as many reps as possible in 1,2,3 minutes per round respectively. Sub 1:00, 1:30, 2:00 of Double under practice per round if you are still developing double unders.
LI: 4 Rounds for time of: 2:00 Double Under practice
12 Front squats or Overhead squat
12 Ring Rows
 
3. Cash-out:
3x 20m/side 1 arm Overhead Carry or 90/90 Bottoms up KB Carry
3x 12-15 Weighted GHD Sit-ups or Weighted Sit-ups
 
 
Have fun!

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