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Friday PVF: Circuit “pairs”

A) 3 min Easy Row Bike

(3 hard pulls at the top of each minute)(10 sec bike bursts top of each min)

B) 1 Round:

10 Tempo Band Good Mornings

1:00 Hang From Bar

5 Tempo Split Squats Per Side

10/side Unweighted Single-leg Romanian Deadlifts

20 Band Pull-aparts


On the 2:00 x 5 Sets:

2 Squat Cleans + 1 Jerk• Barbell:

60-80% of 1RM Clean & Jerk


Deadlifts

Set 1: 5 Deadlifts at 70%

Set 2: 4 Deadlifts at 72%

Set 3: 3 Deadlifts at 75%

Set 4: 2 Deadlifts at 77%

On the 2 min


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 Weighted box step ups

DB/KB alt single arm row

Sec2

BB rig OH squats

BB Snatches/ Push press

Sec3

Banded in/out Squats

Plank Oblique dips



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