A little bit of healthy competition! Here's PVCF mobility instructor, Lauren Abend fighting for the lead victoriously!


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

1. Practice handstands and handstand walking for 5 minutes. (practice wall walks, shoulder taps, around the worlds on box as appropriate)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

3. Press 5-5-5-3-3-3.

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

Superset with

Weighted pull-ups 5-5-5-3-3-3.

If you don’t have unassisted pull-ups, do 5-7 challenging piked ring rows per set.

(20 min)

4. “Gil Faison” Three cycles of:

  • Row 20 cal
  • 20 Burpees


In teams of two (as needed),

Athlete A rows while Athlete B does burpees. Athletes switch when both have finished their assigned work. Score is time to completion.

(10 min)

LIII; as written (burpees to a target) LII: burpee as appropriate LI: three rounds not for time of row 12 cal, 10 box burpees



Have fun!