PVCF's Three Musketeers: Ben, Jen, and Dan are some solid gold BFFs! Thank you for being such an awesome part of our PVCF Family! 

1. Review, as a group, the mobilizations for March:

  1. Banded Hip Extension (p. 329)
  2. Posterior Chain Floss (p. 351)
  3. Anterior Compartment Smash (p. 264)
  4. Overhead Tissue Smash (option 1) (p. 255)


2. Technique review: building the strict chin up. Ring rows, piked ring rows, chin-up. Importance of midline stability and packed shoulders.

3. "Barrel of Twelve Monkeys (Director’s Cut)"

For 30 minutes:


Minute one: 30' shuttle run

Minute two: Ring push-ups

Minute three: Double-unders

LIII: 15 runs, 10 ring push-ups (men), 7 ring push-ups (women), 30 double-unders

LII: 12 runs 7 standard push-ups (men), 5 standard push-ups (women), 30 double-unders (or 40 seconds DU attempts)

LI: 9 runs, 5 push-ups, 30 second DU attempts

Have fun!