Who flashes a smile like this between sets of back squats? PVCF athlete, James M. Bullock does! And this is during his second class ever at PVCF. Welcome James!



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

1. 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 (15 min)

2. "Life on Mars?" AMRAP 20

  • 5 Handstand Push-ups
  • 10 Box Jumps
  • 15 Pull-ups
  • 20 Kettlebell swings

LIII: 30/24” box, chest to bar pull-ups, 70/53 kettlebell LII: DB press, down dog or boxed pike press, 24/20” box or scaled as needed. Scale pull-ups as appropriate. 53/35 kettlebell or as needed. LI: 2o minutes of: 5 DB Press, 7 box jumps or step ups, 12 ring rows, 15 kettlebell swings, rest 1:00 minute.

3. January Mobilizations with remaining time.

Have fun!