Do you know PVCF athlete, Sandy Diamond's goal for Friday Night Lights? To give 100% and have FUN!

Do you know PVCF athlete, Sandy Diamond's goal for Friday Night Lights?
To give 100% and have FUN!

 

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. Push Press
5-5-5-3-3-3
Work up to a heavy triple for the day.

3. ✨🌄“Daylight!”🌄✨
2 Rounds for time of: 
800m Run (or 1000m Row)
21 Burpees over Bar
15 Shoulder to Overhead 135/93

LIII: as Rx’d
LII: 95/63 or scale STOH weight as needed and burpees as appropriate.
LI: 2 Rounds of Run 400m
12 Burpees
9 Push Press


Have fun!

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