As PVCF athlete, Ananda Wilson says, "the strongest muscle is the heart."




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

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

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

3. Run Prep

4. “Jerry Garcia”

1 mile Run 30 Burpee Muscle Ups 1 mile Run

(10 min cap for BBMU section)

LIII: as Rx’d LII: Burpee Pull-ups or 30 Burpees/30 Pull-up variation LI: Run 800m 3 rnds of 10 Burpees 10 Ring Rows Run 800m Have fun!