Have you seen PVCF athlete, Meg Reed's video yet of all nine months of her pregnancy with Bode? This is sure to make your day!

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

1. 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)

2. Strength Cycle Week 2: Intensity Day

Squat 5RM

20 minute to work up to a heavy set of 5 for the day

Strict Press 5RM

15 minutes to work up to a heavy set of 5 for the day.

3. ”Aunt Mary”
AMRAP 10
9 HSPU
12 Pistols
15 Pull-ups

LIII:as Rx’d
LII: Sub Box Pike Press, Down Dog Pike Press or DB Press. Sub Reverse Lunges, Single Leg squat on Box as needed for Pistols. Scale to ring rows or banded pull-ups as appropriate.
LI: AMRAP 10
6 DB Press
8 Reverse Lunges
10 Ring Rows

Have fun!

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