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).

Have fun!