top of page
Search
  • Writer's pictureJohn Fadel

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


53 views0 comments

Recent Posts

See All

Tuesday PVF/PVX: The Extra Mile

Back squats On the Minute x 12 Sets: 2 Back Squats @ 65% Workout ‍"The Extra Mile" For Time: 400 Meter Run ‍ 4 Rounds For Time: 5 Dumbbell Front Squats (50/35)'s 5 Strict Pull-ups ‍ 400 Meter Run ‍ 3

Monday PVF: Strength Circuit

Workout Bench Press Sets 1-4 Build to 90% Set 5- Max Repetitions Bench Press @ 90% * To Technical Failure Strength circuit 35:20 3 sets 2 laps GO HEAVY KB swings/hang DB snatches DB single arm bench r

Monday PVX: saucy little bunny

Workout Bench Press Sets 1-4 Build to 90% Set 5- Max Repetitions Bench Press @ 90% * To Technical Failure ‍ "Saucy Little Bunny" 3 Rounds For Time: 30 Hand Release Push-ups 30/24 Calories 30 Kettlebel

Comments


bottom of page