Tuesday PVF/PVX: Hold it together

Warm up

3 sets build up to your working weight of 6 reps

Then:

4 Sets

[Same Weight Across]:

6 Back Squats every 1:30

Workout

"Hold It Together" 

For Time: 

150/120 Calorie Row 

90 Pull-ups 

60 Dumbbell Box Step-ups (20") 

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Dumbbells: (50/35)'s

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* Partition However You'd Like 

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Time Cap: 35 Minutes 

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Bigger classes break up and start on different movements:

6 Rounds:

25/20 Calorie any machine

15 Pull-ups

10 Dumbbell Box Step-ups

After party/extra work

Accessory Work

Lethal Legs

8 Rounds: 

:20 Front Squats (#45/#35)

:10 Rest 

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Directly Into...

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8 Sets: 

:20 Wall Sit 

:10 Rest