Some heart of PVCF: Safety, Strength, and Smiles!

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

1. 100 double-unders.

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

3. “Hardhome”

Form into two teams, A and B. Then work for 8 cycles of two minutes on, one minute off.

Team A starts with Prowler pushes. Set up two Prowlers, one with 45lbs plates, the other with 25lbs plates. (Sub-teams of two can push the latter if necessary.) Work for distance, counted in increments of 10m. Add up distances for both Prowler teams and divide by 2. That’s your team’s score for that round.

Team B starts on the rower. Row for calories. Add up total calories rowed and divide by number of teammates. That’s your team’s score for that round.

After two minutes of effort, teams switch places. Ultimately each team will push the Prowler for 8 minutes, and row for eight minutes. Score is total average Prowler distance + total average C2 calories.

3. Review, as a group, the mobilizations for June.

Have fun!