Sunday, May 31, 2015

Contact us to reserve your spot for the next PCFU semester of classes starting next week!

Don’t forget to use your Wodify app to reserve your class in advance!

Prehab

Bottom of the Squat x 2 minutes
Scapula Pushups x 20 reps
Down Dog Calf Stretch x 15 reps each
Sampson Stretch x :30 each

Warmup

Jog 200 meters
Row 200 meters
20 Walking Lunges
15 Wall Squats
10 Burpees
Setup and practice movements for the workout

Conditioning

800m Run, then
3 Rounds:
12 DB Front Squats
10 No Push-up Burpee

600m Row, then
3 Rounds:
5 Pull-ups
10 Push-ups
15 Sit Ups

800m Run, then
3 Rounds:
10 Walking Lunge (no weight)
10 Box Jump
10 V-Ups or Tuck Ups

600m Row, then
3 Rounds:
20 sec Hollow Hold
4 Wall Walks
– 35 min time cap

Notes: the RX weight for the DB front squats are 50/35lbs, Please scale pull ups to banded pull ups or ring rows. Box Jump Height is 24/20 inches.

Cool Down

Wall Extensions x 15 reps
Couch Stretch x :60 each
Pigeon Stretch x :60 each
Cat Stretch x :60