Here's PVCF athlete, Julia Boyle with the Rx'd weighted lunges! Great job!!

 

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

1. Warm-up A: 100 Double Unders (5 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. “Face Plant” For time:

  • 10 Push Jerk
  • 25 Toes to Bar
  • 600m Row
  • 8 Push Jerk
  • 20 Toes to Bar
  • 500m Row
  • 6 Push Jerk
  • 15 Toes to Bar
  • 400m Row
  • 4 Push Jerk
  • 10 Toes to Bar
  • 300m Row
  • 2 Push Jerk
  • 5 Toes to Bar
  • 200m Row

(25 min cut-off)

LIII: 155/108 LII: 115/73 or scale weight as needed. Sub straight leg raise or toes to ceiling as needed. LI:5 rounds for time of: 5 Push Press 10 Toes to ceiling 300m Row

 

 

Have fun!

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