image Here's Coach Ayn guiding PVCF athletes in their range of motion during dips...and the whole room filling with sunlight!


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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus shoot-the-duck 5sec/side. Accrue one minute of L-sit in three 20 second efforts. If you don’t have unassisted push-ups yet, instead of the complex, do five push-ups with the least possible assistance, then shoot-the-ducks/pistol stretch. Then join the group for L-sits/tuck sits.

2. Technique review: set up and execution of the bench press

3. "Hagelian (sic) Dialectics" In teams of two, eight cycles of:

  • AMRAP in four minutes of:
  • 40/30 calorie row
  • 20 Bench press 135/75lbs


LIII and LII: 40/30 calories, 135/75lbs bench press LI: 25/15 calories, 10 bench presses w/ empty barbell

Teammates alternate efforts, one working, one resting, so each does 4 four minute efforts. One minute transition.


4. With time remaining, do your February mobilizations.



Have fun!