Thursday PVF: Mix Sculpting circuit

General Warm Up (3-9)

• :20 Station Progressions 

• Box step ups

• Air squat 

• Step-step burpee 

• MB box step ups 

• MB front squat 

• Reverse lunge to tuck jump 

• Box jump 20” 

• Jump-step burpee 

• MB Thruster

• Box jump (full height) 

• Full Wall Ball 

• Full Burpees

Overhead Squat Option : Front squat

Set 1: 3 Overhead Squats @ 70%

Set 2: 3 Overhead Squats @ 75%

Set 3: 3 Overhead Squats @ 80%

Set 4: 3 Overhead Squats @ 80%

Set 5: 3 Overhead Squats @ 80%

3 Second Bottom Pause On All Reps

Every 2:30

Mix Sculpting

-Cardio/core and a strength movement paired  in each section

-3 sections

-2 laps - water break in between laps

-Timer Mix Burnout

-Goal- get as many reps/calories as possible with correct form.

-Try to beat or maintain score for the 2nd lap.

Work 1:45

Rest .30

Move .45

Start athletes off at different pairs.

Pair #1

1:45 Fire Hydrants  -red and Black bands

:30 Rest

1:45 Assault Bike

:45 move

Pair #2

1:45 DB Alt Chest press with iso hold at the top 55/25

:30 Rest

1:45 Burpee Box Jumps 24/20

:45 Move

Pair #3

1:45 DB Snatches

:30

1:45 Medicine ball Box Step ups

Water break

Option: take a white board to count the reps in each movement.  Beat or maintain scores for the 2nd lap.