Friday PVF: Full body circuit

General Flow

• Arm swings

• Arm wraps

• Trunk twists

• Quad pulls

• Knuckle draggers

• Standing figure 4

• Bootstraps

• Duck walk

• Box step ups

• Quick ups

• Box step downs

• Push ups

Workout

Back Squat

5 sets every 2min

Find a Heavy Set of 20 

Circuit:

40:20

2 people per station

2 sets 2 laps

1. Wall balls 20/14

2. Hurdles sideways high knees

3. bicep curls 5/5/5 half lower /upper/full

4. KB swings

5. Barbell snatches sub for DB

6. forwarded sled drags with rip 60 bands

Pick a weight that you find your failure point within your two sets.