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