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  • Writer's pictureStephanie Russell

Saturday PVX


Strength


12 -15 Minutes to complete..

3 x 10 Front Squats 60-70%

:45 Sec Weighted Plank Hold 25lb plate on back

Rest 2:00 in between sets

** Get depth on Front squats! Go right into the weighted plank hold after each set of 10 front squats! Then rest!


14 Rounds For Time:


Rounds 1-7

-8 DB Alternating Snatches @ 50/35

-8 Calorie Row/Bike


Rounds 8-14

-200m Run

-8 DB Hang Cleans @ 50/35


**No Rest in between rounds!



End of Year Core/Glute Work

“Goodbye 2023”

2 -3 supersets:

-23 Alternating Single leg V-Ups

-23 banded hip thrusts

-23 Butterfly Sit-ups

-23 Banded Monster walks Right

-23 Banded Monster Walks Left


Rest 1:30


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