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  • Writer's pictureJohn Fadel

Monday PVF

Warm up

1:00 Bottom Of Air Squat Hold  

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

Build To Working Weight


Back Squat + Bicep curls

On the 2:00 x 3 Sets:

Build to 85%

On the 2:00 x 5 Sets:

2 Back Squats

10Bicep curls

Use Same Weight Across


"Well Rounded"

AMRAP 16:

1 Rope Climb (15ft.)

10Pushups

20 Russian twists

2-4-6.. Thrusters 75 / 55 lb


Modifications:

ROPE CLIMB

- Reduce Height

- 5 Strict Pull-Ups = 1 Rope

- 5 Toes To Bar = 1 Rope

- 6 Alternating Dumbbell Plank Rows = 1 Rope

- Lay to Stand Climb

THRUSTER

- Reduce Loading

- Sub Dumbbells

- 2 x Air Squats




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