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  • Writer's pictureJohn Fadel

Tuesday PVX/PVF: Nancy

General Flow 

  • Grab PVC pipes

  • 0:30 PVC Passthrough

  • 0:20 PVC around the world (clockwise)

  • 0:20 PVC around the world (coutner clockwise)

  • 0:20 Downward dog

  • 0:20 Spidermans

  • 0:20 Downward dog


Set 1: 6 Overhead or Back Squats @ 50%

Set 2: 5 @ 60%

Set 3: 4 @ 70%

Set 4: 6 @ 55%

Set 5: 5 @ 70%

Set 6: 4 @ 75%

Every 2 min x6


Workout

"Nancy" [BENCHMARK]

5 Rounds For Time:

400 Meter Run

15 Overhead Squats (95/65) or Back Squats (155/95)

Time Cap: 20 Minutes


After Party:

5 Sets:

1 Minute Wall Sit clam shells

10 DB Front Raises

10 DB lateral raises


30sec Rest Between Rounds heavier



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