So many of our athletes do it ALL!

They are students, professors, professionals, balancing family, and invested in the community; all the while, continually being rock stars at the gym! Here's PVCF athlete, Chris Foley Pilsner conquering the world even before the sun rises!



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

1. EOMOM 8 even:10 cossack squats (5/side) Odd: 5 strict toes-to-bar or 3 skin-the-cats

2. Technique Review/ Deliberate Practice: Rope Climbs (5 min)

3. “The Persistence of Memory” Every 6 minutes for 30 minutes (5 sets): AMRAP 1: Max Rope Climbs AMRAP 1: Max Burpees Row 400m as fast as possible

Score is total reps completed and time for each 400m row.

LIII: legless rope climbs, burpees to target, 500m Row LII: as written LI: plank climbs, box burpees, 250 m Row

4. Cash-out: 2 rounds of: 1:00 Plank 1:00 Side Plank 1:00 Sorensen Hold or Superman Hold Have fun!