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A tremendous energy filled PVCF today, and it was due to the bright training and friendships that came through our doors. We are so excited to meet new people! Welcome all!

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

1. 21-15-9 reps not for time of

  • Calorie row
  • GHD sit-ups

2. Technique Review: the double-under.

3. Run prep.

4. "Tekeli li Two-Step"

in three minutes:

  • 400m run
  • max double-unders

rest two minutes

Four rounds. Score is total double-unders.

NB: substitute 400m row for running if needed.

LIII and LII: as rx'd (if your double-unders are still developing, practice for the rest of the three minutes. Today may be your day to string them together!

LI:  Three rounds. If your double-unders are still developing, practice for the rest of the three minutes.

Have fun!