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  • Writer's pictureJohn Fadel
    • Jan 13, 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

  1. In/out ladder Squat Jumps

  2. Plate Steering wheels

  3. Bench lying down OH extensions

  4. Rig BB Front Squats

  5. DB Bench single arm rows

  6. Pistol squats options: Rip 60, boxes.

  7. KB single Arm rotational thruster

  8. Balance trainer spider man’s : Alt the legs, add push up for upper body.

Videos:

Steering wheels


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