"We shall never know all the good that a simple smile can do." Mother Teresa Happy Birthday to PVCF athlete, Aaron St. John  

"We shall never know all the good that a simple smile can do." Mother Teresa
Happy Birthday to PVCF athlete, Aaron St. John
 

 

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

1. Warm-up: 3 rounds not for time of: 
5 Pry Squats (with 5 second hold with KB), 10 Russian Kettlebell Swings, 5/side Cossack Squat, 10 Plank Shoulder Taps

2. Run Prep: Toy Soldier, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

3. 🐾“Naya”🐾
AMRAP 20
200m Run
16 Kettlebell Swings 70/53
12 Box Jumps 30/24”
8 GHD Sit-ups

LIII:as Rx’d
LII:53/35 Kettlebell swings, 24/20” box jump or scale as needed, weighted abmat sit-ups
LI: AMRAP 20
200m Run
10 Russian Kettlebell Swings

4. Foam Roll Party

Have fun!

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