Here's PVCF Coach Ayn compelling her passion for great form!




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

1. Mobility: 2 minute olympic wall squat mobilization

2. Three rounds not for time w/ empty barbell of:

  • 10 Muscle cleans
  • 10 Back squats

(5 min)

3. Back squat

  • 2-2-2-1-1-1.

Six sets to work up to the heaviest single you can handle IN GOOD FORM today. (20 min)

4. "Destination Diamonds" Three rounds for time of:

  • 25 Box jumps 24/20”
  • 10 Muscle-ups

12 minute cut-off.

Level III: as rx'd. Level II: as rx'd, box jumps as appropriate, band-assisted muscle-ups, or 10 strict chin-ups with minimal assistance. Level I: Six rounds not for time of 7 squats and 5 band-assisted chin-ups or ring rows.

5. Cash-out Challenge:

  • Max Unbroken Wallballs.

*1 mulligan allowed under 10 reps. Scale weight up or down as appropriate.

If you don’t do the challenge: foam roll. Have fun!