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  • Writer's pictureJohn Fadel

Wednesday PVX: 3-2 Zone

General Warm Up (6 Minutes) (3-9)

Tabata Flow :20 on / :10 off

Get out DBs & Bands

Banded pass throughs

Child’s pose with lat reach

DB Crush grip floor press (2 hands on heads of DB)

No push up burpees

Scorpion

DB Crush grip floor press (2 hands on heads of DB)

Eccentric push ups

Banded pull aparts


Bench Press 

On the 2:00 x 3 Sets: 

3 Bench Press building to 85%

On the 2:00 x 3 Sets: 

1 Bench Press - max weight


Option 1

"3-2 Zone" 

AMRAP 3: 

20 Burpee Pull-ups 

Max Single Dumbbell Clean & Jerks 

Rest 2 Minutes 

AMRAP 3: 

20 Single Dumbbell Clean & Jerks 

Max Burpee Pull-ups 

Substitute Burpee pull-ups: for Burpee's over dumbbell


Option 2 : Games

AMRAP 3: 

30/24 Calorie Echo Bike

Max Devil Press

- Rest 2 Minutes -

AMRAP 3: 

20 Devil Press

Max Calorie Echo Bike

Dumbbell: Two (50/35) Dumbbells


After Party 

4 Sets

Max supinated rows (DB,BB,rings)

20 Band Pull-aparts

Rest 1:00 Between Sets








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