Who takes time out of their workout to wave and flash a radiant smile? This PVCF athlete does: Ananda Wilson! Thank you for all of the joy and inspiration you pour into every class, Ananda!




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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. ”Gain Train” Not for time:

Deadlift 1-2-3-1-2-3-1-2-3 Weighted GHD Sit-ups 9-6-3-9-6-3-9-6-3 Bent over DB Row 3-6-9-3-6-9-3-6-9/side

LIII:Deadlift @80-85% 1Rm, Choose GHD/Row weight as appropriate LII:Deadlift@75-80% 1RM or find a moderately heavy triple for the day and hold for all set. Unweighted GHDSU or Weighted Sit-ups, DB row as needed. LI: Deadlift 3 reps per set at moderately light weight focusing on good technique, Butterfly Situps, DB Row weight as appropriate

3. Optional Cash-out:

Tabata Double Unders 8 intervals of 20s work/10s of rest


LIII: Flight Simulator

Unbroken Double-Unders for time. 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5*

*you must stop between sets. If you miss, you must restart that set over and complete it unbroken before moving on. Have fun!