jovanCongrats to PVCF athlete Jovan J., who just took 1st place in the white belt category, welterweight division, at the North American Grappling Association jiu-jitsu tournament! Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. 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.

3. "Zoe Barnes" Level III: In teams of three, five rounds for time of 45 Bench press 155/95 9 Rope Climbs (or 3 legless rope climbs) 150 Air squats

Level II: In teams of three, five rounds for time of 30 Bench press 115/65lbs 9 Rope Climbs 90 Air squats

Divide work evenly. Athletes rotate when each has finished work assigned at her station. For bench press, use a weight you can move for 10 reps safely without a spotter. The ropes in PVCF West are 13', so start the climbs from seated on floor. Be careful returning to floor. 20 minute cut-off.

Level I: Four rounds for time of 10 Bench press 3 Plank rope climbs 15 Air squats