John Fadel
- Oct 9
- 1 min read

Tuesday PVF

Back Squat

On the 2:00 x 7 Sets: 14min

3 Back Squats

Sets 1-3 *Build to 80-85%

Sets 4-7 *Use Same Weight Across

"Beep Beep"

4 Rounds For Time:

200 Meter Run

10DB bench press or WB DB Chest press

40DU/80Singles

1min rest

Right into

4 Rounds for time:

-Rope Climbs :4,3,2,1

-15 DB Rack'd squats

Time Cap: 24 Minutes

Modifications:

ROPE CLIMBS

- Reduce Height

- 5 Strict Pull-Ups = 1 Rope

- 5 Toes To Bar = 1 Rope

- 6 Alternating Dumbbell Plank Rows = 1 Rope

- Lay to Stand Climb

Squats

- Sled push 50 ft

- Cal Assault or Echo Bike Sprint

- Sandbag Run 100ft

- Lunges 50 ft

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