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  • Writer's pictureJohn Fadel

Thursday PVF: Sculpt circuit

General Warm Up (6 Minutes) (3-9)

General flow 

  • Get out bands 

  • :20 Banded pull aparts 

  • :20 Banded pass through 

  • :20 Banded bent over row 

  • :20 Tall plank shoulder taps 

  • :20 Plank to toe touch

  • :20 Samson R 

  • :20 Samson L 

  • :20 Bootstraps 

  • :20 Air squat 

  • :20 Alt box step ups 

  • :20 Box jumps 


Benchpress or hip thrusters option

On the 2:00 x 5 Sets: 2 Bench Press

* Start First Working Set at 60% & Build


Sculpting

4min complete each movement

1 min rest

+10 reps if fininished and 1min+ remains

50 close grip Bench press

50 box step ups 40/25

50 BB Bentover rows

50 Sissy Squats 70/50

Cash out: 1 min handstand hold against wall

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