Thursday PVF: EMOM CIRCUIT

Bigger classes split back squats and sleds)

Complete

400 Meter Sled Drag 100/50

switch off every-time you stop.

Teams of 2-3

Back squats

Set 1: 12 Back Squats @ 50%

Set 2: 10 Back Squats @ 60%

Set 3: 8 Back Squats @ 70%

Set 4: 12 Back Squats @ 55%

Set 5: 10 Back Squats @ 65%

Set 6: 8 Back Squats @ 75%

Every 2 min

EMOM-every minute on the minute

You have one minute to complete each rep or cal count. The top of each minute starts your next movement.

25 min

Coaches (if needed take a 2 min break after the 3rd lap.)

Equals 5 laps around all movements

Mixture of upper, lower and cardio movements.

• 12/10 cals bike

• 10 reverse burpees

• 10 box step ups

• 15 DB bicep curls

• 30 ab mat sit-ups