Celebrate yourself! One of the best parts of PVCF is doing the hard work together!

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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. Back squat 3-3-3-3-3-3-3. Work your way up to your best triple of the day. (15 min)

3. Overhead squats 21-15-9. If you can’t do overhead squats, front squat. Your goal is unbroken sets, so be conservative in your loading. Rest one minute between sets. (10 min)

4. run prep.

5. Run 1 mile for the BOARD!! (10 min)

LIII: as rx’d

LII: as rx’d

LI: walk or run 1 mile.

Have fun!