Here's PVCF athlete, Jocelyn warming up with turkish get-ups and the sun streaming in!



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

1. 21-15-9 reps not for time of muscle snatch and toes-to-bar (10 min)

2. Deadlift

  • 2-2-2-1-1-1.

Six sets to work up to the heaviest single you can handle today. (20 min)

3. “Edna St. Vincent Millay” Four rounds of:

  • Run 200m
  • 21 Kettlebell swings
  • 12 Box jumps
  • Rest 2 minutes

LIII: American swings @ 53/35lbs, 24/20” box LII: Russian or American swings as appropriate, box jump as appropriate LI: 3-4 rounds not for time of run 200m, 15 Russian swings, 10 box jumps (as appropriate)

4. Cash-out:

  • Rope Climb practice (L-sit, legless, regular or plank climbs as appropriate)



Have fun!