PVCF Mobility Coach, Lauren Abend staying focused (and looking pretty cool!) in the heat!


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

1. Warm-up A: 100 double-unders (5 min)

2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

3. Warm up deadlift (10 min)

4. “Stranger Things” Row 500m 75 Air squats 50 Push-ups 25 Deadlifts 75 Air squats 50 Push-ups Row 500m

LIII: deadlifts @ 275/192.5lbs LII: deadlifts @ 70% 1RM, push-ups as appropriate LI: Three rounds not for time: 15 air squats, 10 push-ups, 10 deadlift. Then row 1000m.

Use staggered starts if necessary.

Have fun!