PVCF Intern, Nisa getting it done! 

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

1. Technique review: 10 positions of the Turkish get-up (5 min)

2. EMOM 10: Turkish get-up x 2. Alternate sides per minute. (10 min)

3. Technique review: building the Single-leg squat. Box step-up, walking lunge reverse lunge, hanging leg pistol from box, elevated leg pistol from box, pistol. (5 min)

4. “Long John Cindy


  • 6 Push press 115/83lbs
  • 10 Pull-ups
  • 12 Pistols (alternating legs)

LIII: as rx’d

LII: Push press @ 95/65lbs. Pull to Object (vertical), Single-leg Squat exercises as appropriate.

LI: five rounds not for time of 6 push press, 10 ring rows, 10 walking lunges.

Have fun!