PVCF athlete, Anthony Case is all smiles as he warms up for class! He's getting married this weekend to David Hatch! We are sending you all of our love and best wishes!



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

1. EMOM 10

  • Even minutes: wall walks x 2
  • Odd minutes: L-sit knee extension x 10

2. Press


Six sets to work up to the heaviest double you can handle today.

Superset with

Weighted pull-ups


Sub 1-2 Negative pull-ups per set if you do not have pull-ups. Add weight from last week as needed. (20 min)

3. “Misty Knight” Three rounds for time of:

  • 25 Push press
  • Run 400m

LIII: push press @ 95/65lbs LII: push press @ 75/53lbs or as appropriate LI: three rounds not for time of 10 push press, run 400m

4. Mobilize:

  • Lat Smash 2 min./side
  • Barbell Shoulder Shear 2 min./side

  Have fun!