John Fadel
- Jan 6, 2022
- 1 min read

Friday Mix

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 lower body cardio and core movements

Single Leg Knee Drive
Rowers
LM kneeling Press
Hamstring Ball Curls
DB Hang cleans 50/35
Deadlifts RPE 8-9
Push Up knee tucks
Sprinter to toe touch (core)

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Strength

Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2

Wednesday Cardio Core

Tuesday Metcon

Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set