The results of our Gold FNL are IN! Congratulations to PVCF athletes✨⭐ 1. Sebastian A. 2. Eileen Willis Messer 3. Anthony Bourdon

The results of our Gold FNL are IN!
Congratulations to PVCF athletes✨⭐
1. Sebastian A.
2. Eileen Willis Messer
3. Anthony Bourdon

 

❄️❄️Regular Morning Schedule - Stay Tuned for Updates though!❄️❄️

 

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

1. Warm-up: 3 Rounds: 5 Prying Goblet Squats, 5/side SLRDL, 5/side Cossack Squat, 10 Ring Rows

2. Front Squat
5-5-5-3-3-3

Work up to a heavy triple for the day

3. Technique Review: Building the Pistol (single leg squat)

4. 🤸‍♀️🐧“Skylar”🐧🤸‍♀️
AMRAP 15
5 Pull-ups
10 Pistols
15 Kettlebell Swings 70/53

LIII: as Rx’d
LII: 53/35, Banded Pull-ups, Piked Ring Rows or Ring Rows. Pistols off of the box or reverse lunges as needed
LI: AMRAP 15
5 Ring Rows
10 Reverse Lunges
15 Russian Kettlebell Swings

Have fun!

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