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  • Writer's pictureJohn Fadel

Friday PVX w/skills

Warm up - start members on different sections if needed

A) 3 Rounds:

:30 Echo Bike

10 Air Squats

:30 jog

10 Push-ups


B) 1 Round:0:30 Handstand Hold Against Wall (or DB Holds)

10 Tempo Hip Extensions

0:30 Per Leg Single-leg RDL Hold

10 Band Pass Throughs + 20 Band Pull-aparts

10 Tempo Split Squats (knee over toe as much as possible)


C) Skill Practice: Pick 1-3 movements and practice them for 5 minutes total:- Freestanding Handstand Hold-

Pull-overs-

L-sit to Support (Press to handstand)- Freestanding Handstand Push-up-

Pirouettes-

Muscle-up Variations


On the 2:00 x 6 Sets:

5 Back Squats

set 1 40%

set 2 50%

set 3 60%

set 4 70%

set 5 70%

set 6 70%

*5 Second Bottom Hold Each Rep


AMRAP 16:

15/12 Calorie

6 DB cleans

9 Toes to Bar

6 Burpee Box Jumps (24"/20")

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