Thursday PVF: Sculpting

General Flow :15-20 each

• Get out KBs

• Arm circles forward

• Arm circles backward

• Arm swings(Up & Over)

• Arm wraps

• Trunk twists planted

• Trunk twists w/ rotation

• Quad pull

• Knuckle draggers

• Alternating spidermans

• Downward Dog

• Alternating lunge w/ calf raise

Bench Press

Build up to 75%

Set 1: 5 at 75%

Set 2: 5 at 75%

Set 3: Max at 75%

Set 4: 1 at 85%

• every 2 min

Sculpting

4min complete each movement

1 min rest

+10 reps if fininished and 1min+ remains

Buy in: 50 Ab mat sit-ups

50 bicep Curls

50 Box step ups 35/20

50 Land Mine Bentover rows or DB

50 KB/DB elevated Sumo squats

Cash out: 300m run