PVCF Family <3


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

1. Practice handstand and handstand walking for 5 minutes. Try to accrue at least 2 minutes upside down. (5 min)

2. 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 pull-ups do 1 :5-:10s negative + scap pull-up each set.

(20 min)



3. “Exit Stage Left” Five rounds for time of:

  • Row 250m
  • 10 Ring dips
  • 10 Burpees

If necessary, work in teams of two, chasing each other through the workout.

LIII: as written LII: dips as appropriate, burpees as appropriate LI: three rounds not for time of row 250m, 10 box jumps, 10 push-ups

15 minute cut-off

4. Cash-out: AMRAP 4:

  • Max Sets of 7 unbroken Toes to Bar.

Your score is how many sets of 7 you complete. You must come off the bar between sets. LIII: as Rx’d LII: sub straight leg raise. LI: sub knee raises



Have fun!