Friday PVF: Circuit w/stations

General Warm Up (6 Minutes) (3-9)

General Flow 

• :30 Bootstrap squat and reach 

Barbell warm up 

• 2 Sets :15 each

• Good morning 

• Back rack elbow rotations

• Behind the neck press & reach

• Back squat 

• Stiff Leg deadlift 

• Front Squat

WORKOUT

Clean

On the 2:00 x 3 Sets: 

3 Clean

On the 2:00 x 3 Sets: 

1 Clean

Start First Working 1 rep set at 85% & Build

Circuit

3 stations

DB station 1 :

Rig/BB station 2 :

Floor station 3 :

*members set up one round at a time. You have 2 min after each round for set up.

Round 1 : 2 sets each 2 laps 30:20

DB RDL

Rig/BB Hang cleans

KB/DB Walking lunges

Rest 2:00 and set up for round 2

Round 2 : 2 sets each 2 laps 30:20

DB OH tricep press

Rig/BB Lunges

Shuttle runs

Rest 2:00

Round 3 : 2 sets each 2 laps 30:20

Ab mat sit-ups

Bicycle Crunches

Moving plank