John Fadel
Friday Mix
Mix burnout
-Cardio/core and a strength movement paired in each section
-4 sections
-2 laps - water break in between laps
-Timer Mix Burnout
Work 1:45
Rest .30
Move .45
Moving plank - DB close grip chest press 40/25 (DB together facing each other)
Box jumps- push press 95/65
Rower- Sissy Squats 70/55 (goblet hold, heels elevated on plate, feet close together, 90 degree squat, do not bottom out)
Sled push/pull rx 3/2plates- BB sumo high pull 95/65
Option: take a white board to count the reps in each movement. Beat or maintain scores for the 2nd lap. *Posting write movement and reps/Cals
example: Rower 35cals/Sissy 35lb 50reps