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  • Writer's pictureJohn Fadel

Wednesday PVF- 5am,7:15am,8:15am,5:30pm

BB Hip thruster: 10min

Set up locations against the wall or rig

Building to a heavy set of 3

1:30 x 6 rounds building weight each round.

Example 8-8-6-4-3-3


Partner workout

Pair up. 3's acceptable!

Tag you're it

2 rounds For Time: With a partner 95/65 lbs + 115/85

12 Wall walks (you go I go) (6 each) (inch worms)

200 meter (Partner Run (together)

34 Push press (you go I go.) 17each

400 meter Partner Run (together)

34 Lunges (you go I go) 17 each

200 meter Partner Run (together)

24 devil presses (you go I go) 50/35 12 each

400 meter run

*Split the work evenly. Break up the reps however you want.

*Must complete one move before going onto the next.

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1 Comment


Kenzie Barlow
Kenzie Barlow
Jul 19, 2023

Started at 155#, ended on 275# trying to focus on better form.

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