PVCF athlete, Susan B. during today's PVCF bear complex!


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


  • Odd: 20 double-unders or :30 practice Even: 10 kip swings

2. Run prep (5min.)

3. ”Helen” Three rounds for time of:

  • Run 400m
  • 21 Kettlebell swings 53/35lbs
  • 12 Pull-ups

LIII: as rx’d. LII: American or Russian swings as appropriate, Pull to Object (vertical) exercise as appropriate. LI: Three rounds run 400m/ row 500m, 3 x 5 kettlebell swings, 2 x 5 pull-ups or ring rows.

12 minute cut-off.

4. Cash-out: EMOM 10 1 Turkish Get up + Kettlebell Windmill (use a light-moderate KB)

Have fun!