image If you haven't seen Coach Ayn's pre-open nutrition results yet, here's a blurry snapshot for inspiration! Onward teams Gold and Blue to have some fun in PVCF's Open Team Cup!



Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Ten minutes deliberate practice of Push Object (vertical) exercises: 3 positions of the press, 4 positions of the push press, 5 positions of the push jerk, 5 positions of the split jerk. (10 min) 2. Press

  • 3-2-2-2-1-1-1-1 (15 min)

3. Run prep!


4. "Jim Dandy to the Rescue"


  • Even minutes: 10m shuttle runs
  • Odd minutes: strict chin-ups

Level III: 18 shuttle runs, 10 chin-ups or 7 chin-ups with 14/6lbs medicine ball held between your feet Level II: 15 shuttle runs, 7 chin-ups Level 1: 12 shuttle runs, 5 ring rows


5. Cash-out: 4 rnds NFT of :20-:40s Hollow Hold Rest 1 min. :20-:40s Superman Hold Rest 1 min.

  Have fun!