Some Long-Weekend Inspiration!

A transformation of any kind always begins with a spark on the inside. Two and a half years ago, PVCF athlete, Amy Cartledge Jennings made a decision to ignite and cultivate that spark into a life of happiness, health and inspiration. Here's to YOU, Amy! Congratulations!!

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

1. EMOM 10
Even minutes: 1 Wall Walk + 10 Goblet squats
Odd minutes: 10 L-sit knee extensions

2. 🏋️‍♂️Thruster🏋️‍♀️

Eight sets to work up to your heaviest effort of the day. (20 min)

3. “Jackie”
For time:
Row 1000m
50 Thrusters (45/33lbs)
30 Pull-ups

*staggered starts if needed

LIII: as rx’d
LII: DB or BB thrusters as appropriate, time delimited as follows:
AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to
AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to
AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done!
LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups

4. ⭐Cash-out⭐:

3x 6/side Pistol, 1 leg squat off box or Weighted Pistol
3x6-8/side Bent over DB Row    

Have fun!