Monday PVX/PVF: "Hole In The Wall"

warm up:

• Get out medballs & DBS 

• :30 scorpions

• :15 alternating spidermans 

• :15 alternating spiders w/ reach 

• :15 samson right

• :15 samson left 

• :15 downward dog w/ foot pedal 

• :30 childs pose 

• :15 boot straps 

• :15 squat hold w/ reach 

• :15 inchworms

Workout

Back Squat 

On the 2:00 x 5 Sets: 

8 Back Squats 

Start First Set at 40% & Build 

‍

"Hole In The Wall" 

Every 2 Minutes x 5 Rounds: 

25 Wallballs (20/14) 

Max Dumbbell Snatches (50/35)

After Party

3 Sets

8 DB goblet curtsey squats

12 Stagger stance DB RDLs each leg