PVCF ChiFit Coach Jovan waiting for the runners to return (and not out of breath).



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


1. Warm-up A: 100 double Unders


2. Warm-up F: 4 Rounds of three reps of each: deadlifts, power clean, front squat, press, push press, and push jerks


3. “Daniel Day-Lewis”

Row 2k, then six rounds for time of:

  • 10 Push press
  • 10 Ring rows
  • 10 Box jumps


20 min cut-off


LIII: push press @ 155/108lbs, horizontal ring rows, 24/20” box

LII: push press @ 60% press 1RM, ring row as appropriate, box height as appropriate

LI: row 500m, then three rounds not for time of 10 push press, 10 ring rows, 10 box jumps


4. Review, as a group, the mobilizations for June. (20 min)


Have fun!