david Such a high note to end our PVCF Open Season! Here's David about to finish his last thruster in 15.5! Well done everyone!


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

1. Warm-up A: 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. Ēostre”  In teams of three, AMRAP 20  10 Pull-ups 5 Handstand push-ups 10 Lateral barrier hop burpees

LIII: as rx'd.

LII: sub pull-ups and HeSPU appropriately.

LI: 10 rounds not for time of 5 ring rows, 3 down dog pike press, 3 burpees.


If you haven't told your friends and family already, our next boot camp begins on Monday!