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  • Writer's pictureJohn Fadel

Friday PVF: Circuit New style

Mindset 

“You are what you do, not what you say you’ll do”. - C.G. Jung


  • Tabata flow :20 on / :10 off 

  • Arm circles 

  • Arm wraps 

  • Inchworms 

  • Knuckle draggers 

  • Knee pulls 

  • Quad pulls 

  • Scissor kicks 

  • Samsons R 

  • Samsons L 

  • Plank to toe touch  


Back rack lunges option elevated:

Build to a heavy 2 reps (each side)

2:00x5sets

Between sets 5 strict pull-ups


Circuit:

3 sec 6 stations

Close out each section before going to the next.

-Timer 10

35:15 30:15 25:20

3 sets 2 laps

Circling the room

Sec1

DB/KB single Squat cleans 50/35

DB/KB kneeling SA press

Sec2

BB sumo squats

Matador dips/Box dips

Sec3

plate over chest bicycle crunches

25ft DB bear crawls 50/35



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