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

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

Cardio/core and a strength movement paired in each section -4 sections -2 laps - water break in between laps -Timer Mix Burnout -Goal- get as many reps/calories as possible with correct form. -Try to

-LAST BENCH 8x8 New programing next week! intro: Every Thursday is Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at