Here's PVCF athlete, Dan Lumsden representing the month of August in the PVCF Calendar!


Be sure to do your ten minutes of pre-class dynamic warm-ups.

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Technique review: building the perfect burpee. Box burpees, step-up burpees, strict burpees, “kipping” burpees. (10 min)

3. “Hangar 15” In teams of three, four rounds for time of:

  • 15 Push press
  • 15 Burpees
  • 15 Pull-ups

20 min cut-off

LIII: push press @ 115/83lbs LII: push press @ 95/65lbs or as appropriate, pull-ups as appropriate LI: four rounds not for time of 10 box burpees, 10 push press, 10 ring rows

Have fun!