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  • Writer's pictureJohn Fadel

Monday PVF: 5am/7:15am/8:15am/9:15am/5:30pm

Updated: Aug 21, 2023

Back Squats

6 Sets [Building to Heavy]:

3 Back Squats

every 2:30x6

  • 10 renegade rows between sets 50/35


"Most Dope"

10 Rounds For Time:

10-9-8-7-6-5-4-3-2-1

DB incline bench press EVEN numbers 50-60/35#

Back squats ODD numbers 65% of 1RM

&

1 Rope Climb (15ft.)

Cash out : 400m run 100 Russian twists 20/15

Time Cap: 20 Minutes

Modifications:

ROPE CLIMBS

- Reduce Climb Height

- 5 Strict Pull-Ups = 1 Rope

- 5 Toes To Bar = 1 Rope

- 6 Alternating Dumbbell Plank Rows = 1 Rope











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