Because we all need to feel a little PVCF sunshine when the days get shorter!



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

1. Technique review: the pistol. Building single leg strength progressively, then developing flexibility as you progress toward the full movement. (5 min) 2. 3 Rounds not for time of 10 cossack squats, 5 inchworms + pushups 10 goblet squats, 10 kip swings, 10 tuck crunches, 10 horizontal ring rows (10 min) 3. Choose one: "Cindy" AMRAP 20:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Level III and Level II: as rx'd. Level I: 10 rounds not for time of 3 pull-ups, 4 push-ups, 5 squats. Scale movement assistance and/or exercise volume as appropriate.

Or "Mary" AMRAP 20:

  • 5 Headstand push-ups
  • 10 Pistols (alternating)
  • 15 Pull-ups

Level III: HeSPU (use grey foam pad) Level II: HeSPU to one Abmat. Level I: NA. 4. Cash-out:

  • 4x10-12 Weighted GHD Sit-up, GHD sit-up or Weighted sit-ups

Have fun!