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  • Writer's pictureJohn Fadel

Thursday PVF

Thursday :30sec Mobility

Child’s Pose

Shoulder to Floor (1:00 Each Side)    

Wrist Stretches  

Kneeling Front Rack Stretch

Down Dog  

Couch Stretch (Each Side)

Pigeon Pose (Each Side)    

Spiderman Hold (Each Side) 

Frog Stretch

Forward Fold


Hip Thrusters

Build to a Heavy 5 rep Max

Between each set 10 each side oblique side plank crunches

7 sets - start light and build

Every 2min


"The Comeback"

For Time (18 Minute Cap):

50 Sit-ups, 50 Pistol squats 25 per leg

50 Sit-ups, 40 Dumbbell Push Jerks

50 Sit-ups, 300ft. Farmers Carry

50 Sit-ups, 20 Dumbbell Box Step-ups

Box: (24"/20")

Dumbbells: 50 / 35 lb's


- Overview: In this chipper style workout, athletes will work through the list of movements being sure to pace themselves in a way that allows them to stay moving without any substantial breaks. Shoulder and grip fatigue will be major factors in this workout.


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