PVCF sister training! Gabby and Jahnna do everything together, and are each other's biggest cheerleaders!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings.
Then 1 round of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min.)
2. 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. (5 min)
3. "Sunny Day Real Estate" 4 Rounds of:
- 10 Shoulder-to-overhead
- 15 Box jumps
- 20 Pistols
- 25 Kettlebell swings
- Rest 3 minutes
Score is total reps per AMRAP. Goal is consistent rounds.
Level III: 24/20” box, 135/95lbs push jerks, 70/53lbs kettlebells swung American-style Level II: 24/20" box, 105/73lbs push press or push jerks, 53/35lbs kettlebell swung American or Russian style Level I: 20 box jumps, 30 presses, 40 walking lunges, 50 kettlebell swings. Do not do more than one set of 10 without taking a break. Have fun!