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  • Writer's pictureJohn Fadel

Friday PVX: Joker

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

"Joker"

For Time: 

1-10 Toes to Bar 

10-1 Deadlifts (225/155)

Time Cap: 10 Minutes 


After Party 

3 Sets 

3 wall walks

6 Single DB OH box step ups right 

6 single DB OH box step ups left 

8 Single DB RDL each leg 

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