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  • Writer's pictureJohn Fadel

Monday PVF: Circuit

General Warm Up (6 Minutes) (3-9)

ROM + Temp Prep 

  • :60 Bike 

  • :60 Bootstrap w/ reach

  • Tabata :20 on / :10 off

  • Bike sprint

  • Tempo air squat 

  • Bike sprint 

  • Air squat

  • Bike sprint 

  • Explosive jump squats 

Barbell Tabata (:20 on / :10 off) 

  • Stiff leg deadlifts 

  • Front rack elbow rotations 

  • Good mornings 

  • Back rack elbow rotations 

  • Back squat 


WORKOUT

Back Squat 

On the 2:00 x 3 Sets: 

Build to 85%

On the 2:00 x 3 Sets: 

1 Back Squats

Start First Working Set at 85% & Build To Heavy 


Circuit:

Strength Circuit

35:20 3 sets 2 laps


1. BB Thrusters

2. DB Russian twists 20/15

3. DB Bench Press 50/35

4. KB Single leg DL 35/25

5. Ring or RIP 60 rows

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