kundasmall 16.4! PVCF met this high-rep chipper head on with great form and tremendous heart! Congratulations!


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

1. Warm-up A: 100 double-unders (5 min)

2. Reverse Tabata Row: 8 cycles of :10 hard/:20 easy (large classes: half start on DUs, half on Row)

3. Technique review: The prowler push

4. Run Prep

5. “Anaerobic Soulmates” 6 Rounds of:

  • 60m Prowler Shuttle
  • (30m down/back)
  • 200m Sprint/Run
  • Rest 3 minutes

*Rest times can be longer depending on class size/wait for prowler

6. Mobilize



Have fun!