PVCF athlete, Candace Hope takes a breath before her back squat set!


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

1. 2 Rounds of:

  • 30’ of Spiderman walk
  • Inchworms
  • Crab Walk
  • Bear Crawl
  • Perfect Stretch Walk (10 min)

2. Five minutes of deliberate practice of the four positions of rowing on the C2 ergometer.

3. “Kaizen2” Four rounds for time of:

  • Row 500m
  • Run 400m
  • REST 2 minutes

30 min cut-off.

LIII: as rx’d LII: as rx’d LI: Three rounds not for time

4. Mobilize:

  • Calf Smash
  • Posterior Chain Floss

Have fun!