image 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:

AMRAP 4

  • 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!