Click the link above to hear PVCF Athlete, Kevin Crocker's inspirational story. Take a few minutes to warm your heart and learn more about the power of community and family.
Review, as a group, the elements of the pre-class dynamic warm-up.
1. Warm-up A: 100 double-unders (5min.)
2. Warm-up G: 3 rounds of Snatch grip barbell complex (10 min)
3. Run prep (5min)
4. “Russ-B” 5 rounds of
- 12 10m Shuttle runs
- 9 Power snatch
- 6 Burpees
- Rest 3 minutes
Score is time to completion. (Each round should be at 85-90% Rate of perceived effort)
LIII: 105/73, burpees over the bar LII: 85/53, scale burpees and weight as needed. LI: 4 rounds, rest as needed between rounds. Scale muscle snatch and burpees as needed.