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Let's shine the PVCF spotlight on Dominic Perri! We can all learn from Dom's tenacity and determination.

He decided to start running, working out, and eating to support his goals. Since then, Dom's lost over 60 pounds, and has run 14 races. These include: four 5ks, 5 Half Marathons, one 4 miler, One 10 miler, One 5 miler, One 18 miler and One Marathon. That's right, a MARATHON!

Thank you, Dom for being such a demonstration of what is possible! <3

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

1. Warm-up A: 100 double-unders (5 min) 2. EOMOM 8, odd minutes: 1 wall walk or 10′ handstand walk, even minutes: 10 air squats or goblet squat (8 min) 3. "Kelso"

  • 100 Thrusters for time. Every time you put down the bar, do 10 sit-ups.

Teams of two. One athlete on the barbell at a time. Divide work evenly. (12 min)

LIII: 135/95lbs thrusters, GHD sit-ups LII: 105/73lbs thrusters, GHD sit-ups or weighted sit-ups LI: three rounds not for time of 10 thrusters, 10 butterfly sit-ups. 4. Cash-out: EMOM 10:

  • 1-2 Turkish get-ups (Cool down weight)

5. Mobility:

  • Couch stretch 2:00/ side
  • Pigeon pose 2:00/side

Have fun!