These guys:) If anyone could swagger coming in from a row and a 1 mile run, it's PVCF athletes Joshua Rosenthal and Gareth Ross. Well done!



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

1. Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. Week 2 of 12 week Strength Cycle:

Back squat

  • 3-3-3-2-2-2.

Six sets to work up to the heaviest double you can handle today. (20 min)

3. “Jackie” For time:

  • Row 1000m
  • 50 Thrusters (45/33lbs)
  • 30 Pull-ups

LIII: as written LII: DB or BB thrusters as appropriate, time delimited as follows: AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done! LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups (10 min)

Have fun!


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