Happy Labor Day from your PVCF Family!
Be sure to do your ten minutes of pre-class dynamic flexibility work
1. Warm-up B: Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats 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)
2. Press 3-3-3-3-3-3-3.
- Work your way up to your best triple of the day. (15 min)
3. Push press 21-15-9.
- Rest one minute between sets. Your goal is unbroken sets, so be conservative in your loading. Rest one minute between sets. (10 min)
4. Row 2k.
LIII: as rx’d
LII: as rx’d
LI: as rx’d (rest as necessary).