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Writer's pictureJohn Fadel
Jun 27, 20241 min read

Friday PVX: Pandora’s Box

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 

‍

"Pandora's Box" 

For Time: 

60 Burpee Box Jumps (24"/20") 

‍

Every 2 Minutes [Starting at 0:00]:

250/225 Meter Row  

‍or

200 meter Run


Time Cap: 18 Minutes


Accessory Work

“Bulletproof Shoulders” 

100 Banded Pull Aparts 

100 Banded Face Pulls 

100 Banded Strict Press

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