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  • Writer's pictureJohn Fadel

Thursday PVF

Bench Press/Option: Hip Thrusters

Heavy set of 3

Every 2 min x7

Start first working set 50%



Strength Circuit: 20min

Work 4min/1min rest

4 movements

4 min to finish the rep count per movement.

1 min inbetween movements.


50 DB Bicep curls 30/20

50 Alt Box step ups 24/20 40/25#

50 Tricep dips matador, box, or rings

50 DB/KB elevated sumo squats 65+/45+

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