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  • Writer's pictureJohn Fadel

Friday PVF: Circuit

Warm-up

A) 5 min Echo Bike ( 0:10 burst at start of each minute)

B) 1 Round:

10 Alternating Tempo Cossack Squats

10 Burpee Pull-ups

10 Kettlebell Swings

10 Snow Angels10 Bird Dogs

10 Push-ups


Bench Press option: Hip Thrusters

Set 1: 4 Bench Press @ 70%

Set 2: 4 Bench Press @ 75%

Set 3: 4 Bench Press @ 80%

Set 4: 4 Bench Press @ 80%

Set 5: 4 Bench Press @ 85%

every 2 Min


Circuit

30:20

1st and 2nd lap - 2 sets

3rd lap - 1 set Burn

Circling the room

-Mixture of upper body, lower body, cardio and core movements


KB squat Cleans

  1. 2 Overhead ball slam or sand bag shoulder toss to sprint

  2. Russian twists

  3. Landmine lunge single arm press

  4. Bicep Curls 21's

  5. BB Sumo Deadlift 60% 1RM

  6. Rip 60 rows


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