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  • Writer's pictureJohn Fadel

Friday PVF: Circuit

A) 5 min Echo Bike or rower (0:10 burst at start of each minute)

B) 1 Round:

10 Alternating Tempo Cossack Squats

10 Pull-ups

10 Kettlebell Swings

10 Snow Angels

10 Bird Dogs

10 Push-ups with Rotation in the Bottom


On the 2:00 x 6 Sets:

1 Deadlift

*Start First Working Set at 55% ; Build In Weight From There Each Set

option 2 to 4 reps if you're not going for one rep max.


Circuit

30:20

1st and 2nd lap - 2 sets

3rd lap - 1 set Burn

Circling the room

-Mixture of upper body, lower body, cardio and core movements


  1. Sled push pull

  2. Plank foam roller reaches

  3. Wallballs

  4. Chin ups

  5. Rip 60 tricep extensions

  6. Box step up switches

  7. Kb kneeling SA press


3.




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