Search

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


51 views0 comments

Recent Posts

See All

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

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

-LAST BENCH 8x8 New programing next week! intro: Every Thursday is Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at