Who takes time out of their workout to wave and flash a radiant smile? This PVCF athlete does: Ananda Wilson! Thank you for all of the joy and inspiration you pour into every class, Ananda!
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 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
2. ”Gain Train”
Not for time:
Weighted GHD Sit-ups
Bent over DB Row
LIII:Deadlift @80-85% 1Rm, Choose GHD/Row weight as appropriate
LII:Deadlift@75-80% 1RM or find a moderately heavy triple for the day and hold for all set. Unweighted GHDSU or Weighted Sit-ups, DB row as needed.
LI: Deadlift 3 reps per set at moderately light weight focusing on good technique, Butterfly Situps, DB Row weight as appropriate
3. Optional Cash-out:
Tabata Double Unders
8 intervals of 20s work/10s of rest
LIII: Flight Simulator
Unbroken Double-Unders for time.
*you must stop between sets. If you miss, you must restart that set over and complete it unbroken before moving on.