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  • Writer's pictureJohn Fadel

Thursday PVF: sculpting circuit

A) 3 Rounds at Easy Pace:

2:00 Bike

5 jumping negative Pull-ups

10 Kettlebell Swings

15 Air Squats

B) 2 Rounds:

5 Tempo Dumbbell Cuban Press

5 Broad Jumps

5 Tempo Cossack Squats Per Side

2 Attempts at Long Handstand Hold

Barbell Back Rack Lunges

On the 2:30 x 5

4 Lunges

Build to a heavy set. Start at 50%


4min complete each movement

1 min rest

+10 reps if fininished and 1min+ remains

50 inverted Rows

50 Golblet step back lunges total

50 Bicep crush Grip Curls 55/30

50 BB Staggered DL 115/75

cashout: 2 min Plank

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