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  • Writer's pictureJohn Fadel

Friday Mix

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 beat or maintain score for the 2nd lap.

Work 1:45

Rest .30

Move .45

Red:

Fire Hydrants -red and Black bands

Assault Bike


Blue:

DB Alt Chest press with iso hold at the top 55/25

Burpee Box Jumps 24/20


Green:

BB Nose Breakers 55/35

Banded shuffle -each cone is 1 rep -2bands


Yellow:

BB Front Squats 95/65

Rowers


Option: take a white board to count the reps in each movement. Beat or maintain scores for the 2nd lap.

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