PVCF athlete, Chris Bruneau focusing on midline stability during our barbell warm-up. Great focus, Chris!


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

1. Row 750m (warm-up pace)

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. Review Sequence and Warm up for Bear Complex. For load, use 60-70% of your push press 1RM. (10 min)

4. EOMOM 20 3 PVCF Bear Complex:

  • Deadlift
  • Hang power clean
  • Push press
  • Back squat x 3
  • Push jerk

LIII: as written LII: as written or sub front squat, front rack push jerk as appropriate. LI: as appropriate

5. Cash-out: Tabata Double Unders

  • 8 cycles of :20s of work, :10 of rest

Have fun!