Monday PVF: lower + upper body Circuit

General Flow some text

• 0:30 bike

• 0:20 upward dog press ups

• 0:20 pigeon (right)

• 0:20 pigeon (left)

• 0:30 bike

• 0:20 hollow hold

• 0:20 hollow rocks

• 0:20 supermans

• 0:30 bike

• 0:20 downward dog

• 0:20 lying leg raises

• 0:20 sit ups

Bench Press

In 6 Sets or 12min find your heavy single.

*every 2min x 6sets

*Technical haven’t single

Lower Body 3 sets 1 lap : 2 sets lap 2 : Booty shaping

35:20

Barbell deadlifts

Banded leg side raises

DB elevated sissy Squats

2 min rest

Upper body 3 sets 1 lap : 2 sets lap 2:

35:20

BB strict press

DB Bicep Curls

Dips matador, box, rings

Goals: Find a weight that you hit failure points through out each set.