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  • Writer's pictureJohn Fadel

Friday mix

Timer 9.3

full body burner

35:15

3 sets :20 to get to your next station

9 movements 2 Laps

Circling the room

-Mixture of upper body lower body cardio and core movements


  1. Assault Bike

  2. Wall balls

  3. Burpee box jumps

  4. DB curl and Press 30/20

  5. BB rig back Lunges 96/65

  6. Rip 60 tricep extensions

  7. Sissy Squats

  8. Land mine Thrusters

  9. Balance trainer push-ups




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