Dan Miller, our PVCF Lifestyle Transformation Challenge Winner, executing some beautiful double unders!

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

1. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean.

2.Technique review: Wallballs

3.“Team Annie Karenina”

In teams of three,

50-40-30-20-10 reps for time of

  • Wallballs
  • Double-unders
  • Sit-ups

LIII and LII: as rx’d

LI: four rounds not for time of 10 wallballs or medball front squats, 10 sit-ups, 2 minutes of double-under practice

Have fun!