Friday PVF: Circuit!

General Flow 

• Get out barbells & PVCs

• :30 PVC pass through

• :30 PVC around the world

• :30 Samsons R

• :30 Samsons L

• :30 Childs pose

• :30 Downward dog

• :30 Alternating spidermans w/ reach

• :30 Pigeon right

• :30 Pigeon left

• :30 PVC Overhead squat

CT Barbell flow :15-:20 each

• Goodmornings

• Back squats

• Elbow rotations

• Press & reach

• Stiff Leg deadlifts

• Front squats

Workout

Back Squat 

1-4 build to 80%3-6 reps

Max Repetitions of Back Squats @ 80%

* To Technical Failure 

* Add 10# From Last Attempt (2/19/24) 

Circuit

40:20

2 sets

2 laps

Movements:

1. Ab rollers

2. Box Dips/ matador dips

3. banded in/out A-jumps

4. DB Bentover Rows

5. BB Front squats

6. slam ball carry run(1 time=2sets corner building and back)