It's a fabulous Fall weekend, PVCF! Enjoy every moment!

It's a fabulous Fall weekend, PVCF! Enjoy every moment!

 

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

1. Warm-up A: 100 Double unders (5 minutes)

2. Warm-up F: 4 Rounds of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks
Or
10 minutes of  Push Jerk or Push Press Technique Review with Trainer (as needed)
(10 min)

3. ⚖️”Team 13.2”⚖️
In teams of 2
AMRAP 20
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20”

(One athlete completes a round while the other athlete rests)

LIII: as Rxd
LII: 75/55 or scale weight and box height as needed. One barbell per athlete
LI: 5 push press, 5 deadlifts, 10 box jumps or step ups

4. 🏃‍♀️Cool-down: 1 Mile Run🏃‍♀️

Have fun!

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