image Chris B. going full guns on the assault bike!



Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 3 rounds NFT of 10 cossack squats, 10 good mornings, 10 kip swings, 10 overhead squats, 10 presses, :10 sec passive hang on pull-up bar. 2. “Noli Nothis Permittere Te Terere”


  • Overhead squat 1-2-3-1-2-3-1-2-3
  • Strict Toes-to-bar 3-6-9-3-6-9-3-6-9
  • Ring Push-ups 9-9-9-9-9-9-9-9-9

Sequence is 1 OS, 3 T2B, 9 ring pushups, 2 OS, 6 T2B, 9 ring push-ups, etc. This workout is not for time, but you’ll have to hustle to complete the whole thing in less than 30 minutes. LIII:OS @ 85% LII: overhead squat or front squat as appropriate, Hip and Trunk Flexion (hanging, straight leg) exercise as appropriate, pushups as appropriate LI: six rounds not for time of 5 OS, 9 supine leg raise, 5 pushups 3. Cash-out: 3-4 Rnds NFT of

  • 8/side DB External Rotations
  • :30-:45 Sorenson Hold (sub superman holds if needed)



Have fun!


Win a PVCF T-Shirt and a Private Session with Coach Ryan! Thank you to all who voted thus far in the Advocate’s Best Of, and remember to list your name at either gym to be entered to win!

“Best Personal Trainer”: Mael W., PVCF

“Best Health & fitness center”

“Best Group Fitness Training Center”

Fill it out with pride! Thank you!


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