Thursday PVX: Butterflies

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

Workout

"Butterflies" 

5 Rounds For Time: 

30/24 Calories or 400 m run

30 Russian Kettlebell Swings or Single DB hang snatches (53/35) 

10-20-30-40-50 Box Jumps (24"/20")

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Time Cap: 30:00