Tuesday PVX/PVF

Warmup:

A) 1 Round:

10 Alternating Tempo Cossack Squats

10 Active Spidermans (Reach under with free arm before rotating up)

10 Snow Angels

10 Bird Dogs

10 Split Squats (knee over toes as much as possible)

B) Quick Feet Drills (see video)

Step, in/out , one ft in/out, cross over

Back Squat Prep: 12min

3 sets:

3 High Box Jumps

• Rest 0:10 Between Reps and

0:30 Minute Between Sets

Main Piece:

5 sets:

4 Back Squats at 82-87%:

• every 2min

Push press 10min

On The 90 Seconds x 5 Sets:

2 Push Press at 75-85%:

AMRAP 8:

9-12-15-18...

25ft Sprints option Calories

Thrusters 95 / 65 lb * Add 3 Reps Each Round