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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


1. Red: Pull ups (butterfly, kipping, strict) full extension chin above bar- Ab rollers


2. Blue: Single DB sitting tricep extension 50/35 —- Sled push (each time you get to an end it’s 1 rep rx 4plates/3plates

3. Green: LM kneeling Press 80/30—- rip 60 Alt Pistol squats


4. Yellow: BB Squat Cleans 95/65—-DU/Singles (2 singles equal one DU)



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



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