Now that we are feeling good with the P-Knot seminar under our belts, who is ready for a GREAT week? Here's PVCF athlete, Jahnna Kazak giving us some hard work inspiration!


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

1. Technique review: 10 positions of the Turkish get-up (10 min)

2. 5-4-3-2-1 Turkish get-ups and x 5 walking lunges (5 TGU, 25 walking lunges, 4 TGU, 20 WL, etc.) (12 min)

3. “May the Swartz Be With You” Three rounds for time of:

  • Run 800m
  • 100 Double-unders

22 minute cut-off.

LIII: as written LII: if your double-unders are still developing, 3 min practice per round LI: 3 rounds ofL Run 400m, 3 minute double under practice, and rest 1 minute.


  Have fun!