Our PVCF Family has many ages and many backgrounds with one commonality: to be better than we were yesterday! Here's one of our 15 year old PVCF athletes who truly embodies excellence. Happy Birthday!



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

1. 15-10-5

Calorie Row GHDSU or Tuck Crunches (10 min)

2. Slamball Technique Review (5 min)

3. Run Prep (5 min)

4. ”Ball and Chain” In teams of 2 For time:

Run 1 mile 100 Slam Ball 200/150 Push-ups 300 Kettlebell swings Run 1 mile

Run as a team then split the reps evenly, one person working at a time.

LIII: 40/30 Slamball, 53/35 KB LII: Slamball and KB as appropriate. Scale Push up to box as needed. Russian Kettlebell swings as needed. LI: Athlete is responsible for: 800-400m Run 20 Slamball 40 Push-ups 60 Kettlebell Swings 800-400m Run

*Rest as needed or while partner is working.

Have fun!