Thursday PVF: Sculpting

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

General Flow

• Get out barbells and KBs 

• 2 Rounds 

• :20 Upward to downward dog 

• :20 Scorpion 

• :20 Alternating spiderman w/ reach

• :20 Cat/cow 

• :20 Superman 

• :20 Push up 

• :20 KB deadlift 

• :20 KB around the world 

WORKOUT

‍Bench Press 

On the 3:00 x 3 Sets: 

5 Bench Press 

Start First Working Set at 78% & Build

Sculpting

4min complete each movement

1 min rest

+10 reps if fininished and 1min+ remains

50 DB reverse Flys

50 sissy squats 60+/50

50 Bicep Curls 30/20

50 BB Sumo squats 185/105

cashout: 100 bicycle crunches 50 single leg v-ups