Here's a shot from today of PVCF athlete, Juanita. She's worked so hard on her overhead position and range of motion, and her daily commitment is inspiring!


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

1. EMOM 10

  • Turkish get-up x 2

If your TGU are still developing, 10 minutes deliberate practice of the 10 positions of the TGU.

2. Bench press 2-2-2-1-1-1, superset with Weighted pull-up 2-2-2-1-1-1.

Six sets to work up to the heaviest single you can handle today. If you can’t do weighted pull-ups, do this:

After BP sets 1, 3, and 5: 10-15 strict chin ups (band assisted or ring rows as appropriate) After BP sets 2, 4, and 6: 10-15 Dumbell rows (each arm)

3. “Pinkerton” 50-40-30-20-10 reps for time of:

  • Double-unders
  • /2 Ring dips (total of 75)

LIII: as written LII: dips as appropriate. If your double-unders are still developing, one minute practice per round LI: Four rounds not for time of 10 dips and 90 sec double-under practice



Have fun!