Here's PVCF athlete, Jocelyn warming up with turkish get-ups and the sun streaming in!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 21-15-9 reps not for time of muscle snatch and toes-to-bar (10 min)
Six sets to work up to the heaviest single you can handle today. (20 min)
3. “Edna St. Vincent Millay” Four rounds of:
- Run 200m
- 21 Kettlebell swings
- 12 Box jumps
- Rest 2 minutes
LIII: American swings @ 53/35lbs, 24/20” box LII: Russian or American swings as appropriate, box jump as appropriate LI: 3-4 rounds not for time of run 200m, 15 Russian swings, 10 box jumps (as appropriate)
- Rope Climb practice (L-sit, legless, regular or plank climbs as appropriate)