Friday PVX: Smoke on the water

Workout

Back Squat 

In a 12:00 Window

5-7 Building Sets of 3 Reps

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* 5 Second Negative 

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"Smoke On The Water"  

1 Round: 

21 Push Press 

21 Front Squats

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1,000/900 Meter Row 

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3 Rounds: 

7 Push Press 

7 Front Squats 

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1,000/900 Meter Row 

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7 Rounds: 

3 Push Press 

3 Front Squats 

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Barbell: (95/65) 

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Time Cap: 18 Minutes 

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Accessory Work

Bulletproof Shoulders

[PART A]

3x12 Dumbbell Scaption Raise

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Rest 1 Minutes Between Sets

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[PART B]

100 Banded Face Pulls