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  • Writer's pictureJohn Fadel

Friday PVX:

Warm-up

A) 5 min Echo Bike ( 0:10 burst at start of each minute)

B) 1 Round:

10 Alternating Tempo Cossack Squats

10 Burpee Pull-ups

10 Kettlebell Swings

10 Snow Angels10 Bird Dogs

10 Push-ups


Bench Press option: Hip Thrusters

Set 1: 4 Bench Press @ 70%

Set 2: 4 Bench Press @ 75%

Set 3: 4 Bench Press @ 80%

Set 4: 4 Bench Press @ 80%

Set 5: 4 Bench Press @ 85%

every 2 Min


"Anyhow"

For Time (30 Minute Cap):

150/120 Calories (25ft shuttle run equals 2 calories)

120 Wallballs 20 / 14 lb to 10/9ft.

90 Burpees

*Partition However You'd Like



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