Thursday PVX

Lunges/Elevated Lunges

every 2 min for 5 sets

Building to a heavy 4 (total)

1. 10 reps- warmup

2. 8 reps build

3. 6 reps build

4. 4 reps

5. 4 reps

Rows:

5 Sets:

8 Bent Over Rows

(3 Second Negative)

Rest 1-2 Minutes Between Sets.

3 Rounds For Time:

20 BB upright Rows

30 Bicep Curls DB 30/20

400 Meter Run

4-3-2 Rope Climbs (15ft.)

Time Cap: 20Minutes

Modifications/substitutions

400 METER RUN

• Reduce Distance

• 2:15 Time Cap

• 500m Row

• 400m Ski

• 15 25ft shuttle runs

ROPE CLIMB

• Reduce Height

• Reduce Reps

• 2 Lay to Stand Climb

• 3 Strict Pull-Ups = 1 Rope

• 4 Alternating Dumbbell Plank Rows = 1

Rope

• 5 Ring Rows

• 5 TTB