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  • Writer's pictureJohn Fadel
    • May 2
    • 1 min read

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)

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