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  • Writer's pictureJohn Fadel
    • Mar 16
    • 1 min read

Friday Circuit

Timer 8.3

full body burner

40:20

1st and 2nd lap - 2 sets

3rd Lap - 1 Set :Burner

Water break between 1st and 2nd lap. No water break between 2nd and 3rd.


Circling the room

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

  1. KB/DB suitcase carry overhead carry 55/40

  2. Box Jumps

  3. LM kneeling press 80/40

  4. Squat cleans 115/75- 135/85

  5. Handstand push-ups/box/handstand hold against wall for progression.

  6. Rig Back Squats RPE 9

  7. Curb and back sprint 1 per set is goal.

  8. Bench hops

  9. sprinter toe touches


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