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  • John Fadel

Friday Mix

Circuit - circling the gym

8 movements 3 people per station

Timer # 10

35:15

30:15

25:20

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.

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