Pivot PVF 5am,7:15, 8:15, 5:30pm

40:20

1st and 2nd lap - 2 sets

Water break between 1st and 2nd lap.

Circling the room

-Mixture of upper body, lower body, cardio and core movements

1. DB Bench Press

2. Gorilla Rows

3. banded squat side step to squat jump

4. Hollow core plate OH extension

5. BB OH Lunges rig RPE 7

6. 3 levels of ladder runs/outside

7. KB swings 50/35

Stimulus:

Building Muscle: Pick weights to find failure point before 40 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 40 second mark. Faster tempo movements.

2.

4.

Conditioning

On the min. Until failure

Max 10 rounds

• 200m Run

• 250m Row

• 200m Ski

• 500m Bike

• 150m Air Run