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Get ready to march and have a blast! PVCF Marches in Noho PRIDE this Saturday! Meet up behind the brewery at 11.00 a.m.!




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

1.Warm-up A: 100 double-unders (if you can do 100 unbroken, practice triple unders) (5min)

2. EMOM 10 Turkish get-up x 2. Alternate sides on the minute. If your TGUs are still developing, 10 minutes deliberate practice of the positions of the TGU. (10 min) 3."Burp-bara" 3 rounds of:

  • 20 Pull-ups
  • 30 Burpees
  • 40 Sit-ups
  • 50 Squats
  • Rest 3 minutes

LIII:Chest-to-bar pull-ups, burpees to target, jumping air squats. LII:as rx’d. Scale pull-ups, burpees to box as needed. Scale the reps so that each round takes no more than five minutes. LIII: three rounds not for time of 10 pull-ups (scaled as appropriate), 15 burpees, 20 sit-ups, 30 squats.

4. Foam roll

Have fun!