What a great way to start the Holiday Season! With your PVCF Family!



1. Technique review: building a better front rack position. Concepts (wrists in line with elbows, external rotation of upper arm, creating torque against the bar by contracting muscles of the upper back) and mobilizations. (5 min)

2. Warm-up: 3 rounds of 5 front squats+ 10s at the bottom of squat on last rep, 10 ring rows, 5 inchworms. (5 min) 3. Warm-up to working front squat weight.

4. “Boogie With Stu"

  • Front squat 1-2-3-1-2-3-1-2-3
  • GHD Sit-ups 3-6-9-3-6-9-3-6-9
  • Row 250m, Row 250m, etc.


Sequence is 1 squat, 3 t2b, row 250m, 2 squats, 6 sit ups, row 250m, etc.

LIII: front squat @ 80-85% 1RM. Row at your 500 meter pace. Weighted GHDSU. LII: front squat @ 70-80%, GHD or weighted sit-ups as appropriate LI: work up to a challenging front squat triple and then do two ladders of 1-2-3. Butterfly sit ups.

This workout is not for time, but you'll have to keep moving to get it all done within 30 minutes. 5. Cash-out: LIII: AMRAP 5 strict HSPUs LII/I: 3x10-12/side DB press@3010 tempo

Have fun!