Friday Mix

Circuit - circling the gym

8 movements 3 people per station

Timer # 10




3 sets 2 laps

  1. Wall balls

  2. DB standing alt Strict Press with static hold at full extension.

  3. DB squats 3 sec descent (front rack or goblet hold)

  4. Burpee box jumps

  5. Banded Donkey kicks

  6. KB single arm row (lock the core in stay strict)

  7. Jump squats with rip 60

  8. LM kneeling press BB middle of chest and extend, head through window of arms.

20 views0 comments

Recent Posts

See All

Back squats 6x5 70-80% of 1RM in-between each set 10 curls and press 30/20# Rig 15min - running timer switch bars for bent over rows. circuit 45:20 *top timer in strength Upper body:Back and Biceps Lo

Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. PACE YOURSELVES!! *Row/bike pace should be similar to EMOMS. Look to hold or increase

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 lowe