heathershanismThere's a lot to smile about! PVCF Bride to be, Heather Pon-Barry and friend, Shani Mensing celebrate Shani's first class at PVCF!

Congratulations, Heather and Welcome, Shani!



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

1. 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 (10 min)

2. “Academy Fight Song”

  • 100 Double unders
  • 30-20-10 reps of
  • Kettlebell swing
  • Pistols (alternating)
  • 100 Double unders

15 minute cut-off.

LIII: American swings @ 2/1.5 pood LII: American or Russian swings @ 1.5/1 pood, pistols as appropriate. If your double-unders are still developing, 2 min practice for each set LI: 2 min. Double under practice, 21-15-9 russian kettlebell swings and reverse lunges, 2 minute double under practice.

3. EMOM 10:

1 Turkish Get-up (cool down weight) Have fun!