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  • Writer's pictureJohn Fadel
    • Feb 10, 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. Rowers

  2. LM squats 90/55

  3. Burpee Box jumps 24/20

  4. DB front raise lat raise 20/10

  5. DB close grip chest press 55/30

  6. Rig Sumo squats 225/155

  7. KB sissy squats goblet or double DB’s 70/50

  8. Swiss ball circles/ABC’s

  9. Tuck complex


Swiss ball circles/ABC


Tuck complex


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