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  • Writer's pictureJohn Fadel
    • Feb 3, 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. Bikes

  2. Barbell Push Press 95/65 +115/75

  3. Box jumps 24/20

  4. DB seated oh tricep extension 50/35 single DB

  5. Rig Front squats rpe 8-9

  6. Gorilla Rows KB/DB (if using DB’s use 45lb plate platform) 60-70/40-50

  7. Plate leg lifts 25/15

  8. Plate flutter kicks 25/15


videos

Gorilla rows


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