PVCF athlete, Sean McCarthy (aka "Batman") getting serious on his back squat while Coach Ayn looks on!


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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. “Danny Fields Forever” In teams of 3, AMRAP 20:

  • 10 Bench press
  • 12 x 10m Shuttle runs
  • Rest

One athlete benches, one runs, the third spots the athlete on the bench. Switch when both athletes have completed assigned work. Score is total bench press for all three athletes.

LIII: bench press @ body weight/ .75 x body weight LII: bench press as appropriate LI: 4 x 10 bench press, then four rounds of 10m shuttle run x 10

3. Cash-out:

  • 3 x 20m 1 arm Farmers Carry/side. Rest as needed between sides.

4. Mobility:

  • Pec Smash w/ Lax Ball



Have fun!

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