Emily proudly finishing her first week at PVCF!

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 two rounds 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

2. 15-10-5 of muscle cleans and ring dips

3. "Diannie"

In teams of 3, 25 x 10m shuttle run 50 Sit-ups 10 Deadlifts 20 x 10m shuttle run, 40 Sit-ups 8 Deadlifts 15 x 10m shuttle run 30 Sit-ups 6 Deadlifts 10 x 10m shuttle run 20 Sit-ups 4 Deadlifts 5 x 10m shuttle run 10 Sit-ups 2 Deadlifts

LIII: 315/250lbs, GHD sit-ups

LII: 250/175lbs, GHD sit-ups or weighted sit-ups

LI: not for time: 10 x 10m shuttle run, 20 sit-ups, 10 deadlifts, 8 x x 10m shuttle run, 16 sit-ups, 8 deadlifts, etc.

Teams rotate when each athlete has completed the work at his/her station. If Athlete A is struggling with her/his double-unders, and B and C have completed their sit-ups, B or C can volunteer to complete A's double-unders so they can move on.

With time remaining, mobilize.

Have fun!